Thursday April 28, 2022

Warmup

10/Side Banded Monster Walks

10 Glute Bridges

10 Squat Jumps

10 Kip Swings

10 Lateral Step ups

Mobility

T-Spine Stretch 1:00

BB Warmup

5 Shrugs

5 High Pull

5 Muscle Snatch

5 Hang Power Snatch

5 Snatch Balances

Skill/Strength

Work up to a heavy hang snatch.

Full or power. 

WOD

Partner WOD

AMRAP 22:

10 kb swings

10 toes to bar

20 situps

10 box jumps

10 kb lunges (alternating r/l)

Partners take turns completing exercises. 

F:  v-ups instead of toes to bar; light kb

P1:  70/45

P1.5:  55/35

P2:  35/25; hanging knee raises

C:  hang power snatch instead of kb swings (75/55 or more); 10 GHD situps; dumbbell step ups (50/35); barbell front rack lunges (75/55 or more)

Lone Wolf:  do it alone