Thursday August 14, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 lunges

High knees (down & back)

10 scorpions

Butt kicks (down & back)

5/side ½ kneeling rock backs

Side shuffle (down & back)

10 downward dog toe taps

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

5 hang power snatch

Skill/Strength

EMOM 10:

1 hang power snatch

Warm up to something heavy, or use lighter weight and focus on technique.  Beginner lifters should do 2-3 hang power snatches each minute.

WOD

CF Games 25.9 (BHCF edition)

5 rounds:

2 laps

14 DB snatches (alternating r/l)

Choose your own DB weight

F:  light DB; reduce rounds/reps

P1:  50/35 DB

P2:  35/20 DB

C:  6 barbell power snatches (135/95) instead of DB snatch

Modify the run by rowing 300m.