Monday October 25, 2021
Warmup
2 Lap Jog or 1:30 Bike/Row
10 Russian KBS
10/Arm Single Arm KB Snatch
20 Lunges
:20 Hollow Body Hold
10 Kip Swings
Mobility
Couch Stretch :30/Side
Banded Shoulder Distraction :30/Side
BB Warmup (5 reps w/ Snatch Grip)
Shrug
High Pull
Muscle Snatch
Power Snatch
OHS
Skill/Strength
EMOM 8:
3 power snatches (optional: +2 overhead squats)
Go heavy, or use lighter weight and focus on technique and/or mobility.
WOD
2 rounds:
3 laps
35 kb swings
2 laps
30 kb goblet squats
1 lap
25 toes to bar
F: light kb; medball v-ups
P1: 70/45
P2: 55/35
C: 25 power snatches (95/65) instead of kb swings; 20 overhead squats (95/65) instead of kb goblet squats