Monday October 28, 2024

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 shrug

5 high pull

5 muscle snatch

5 hang power Snatch

5 snatch balance

Skill/Strength

EMOM 7:

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:  70/55

P1.5:  55/35

P2:  35/25

C:  25 power snatches (95/65) instead of kb swings; 20 overhead squats (95/65) instead of kb goblet squats