Monday October 7, 2024

Warmup

1:30 bike/row

10 air squats

5/way halos

10/side Russian KBS

10/side upright row

5/side split squat

10/side KB hang snatch

10 situps with extension

10 Russian twists

Mobility

Wall hinge stretch :30

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatch

5 overhead squats

Skill/Strength

Hang Snatch

Full or power.  Work up to something heavy, then 3-4 sets of 3 at moderate weight, focusing on technique.

WOD

100 double unders

40 KB swings

50 situps

60 KB goblet squats

50 situps

40 KB swings

100 double unders

F:  single unders; reduce reps

P1:  70/55

P1.5:  55/35

P2:  35/25; 50 DU

C:  alternating DB snatch (50/35) instead of KB swings; single arm DB overhead squats (30r/30l); one set of situps is GHD, one set is 25/20 ski cals instead of situps