Monday September 7, 2020

Warm Up

Mobility: Banded Shoulder Distraction 1:00/Side  https://www.youtube.com/watch?v=t07FOe6MOTU

 20 Spider-mans, Then…

2 Rounds:
8 Scap Push-ups
:20 Hollow Body Hold on Rings
5 Thrusters 

Strength/Skill 
Alternating on the minute x 10:
Odd minutes: 5 Power Snatch
Even minutes: 5 Thrusters 

Alternatively:
Odd minutes: 7 KB Swings
Even minutes: 7 Goblet squats

*Choose a manageable weight and stick with it for all 5 rounds. 

WOD
21-18-15-12*
Hang Power Snatch
Thrusters
*30 Double Unders after each set

F:  KB Swings; Wall Balls; Single Unders
P1:  75/55
P2:  45/35 (don’t drop the empty barbell)
C:  75/55 Hang Full Snatch 

Post-WOD Cooldown/Mobility (optional)
Thread the Needle 1:00/Side

Optional Workouts of the Week

#1
AMRAP 8
8 DB Snatch
8 Cal Bike 

#2
3 Rounds
20 Wall Balls
10 Burpees