Thursday January 20, 2022

Warmup

2 Rounds:

:30 Bike/Ski/Row

10 Squat Jumps

10/Leg Lateral box step ups

:20 L-Sit Hang (modify by doing a knee tuck hang or just a static hang)

Mobility

T-Spine Opener 1:00

BB Warmup (5 reps of each)

Shrug

High Pull

Power Snatch

Snatch Balance

OHS

Skill/Strength

Snatch 3x1

Full or power. 

WOD

AMRAP 12:

15 power snatch**

12 box jumps

9 toes to bar

**Add weight and reduce reps by 3 in each subsequent round.  When you’ve reached the max weight you want to do, stay at that weight/reps for the remainder of the workout.  For example:  at P1, you do 15 power snatch at 45/35, 12 at 75/55, 9 at 95/65 and decide to stay at 9 at 95/65 for the remainder of the workout.

F:  12 alternating db snatch every round; 12 situps instead of toes to bar

P1:  45/35 (round of 15); 75/55 (round of 12); 95/65 (round of 9); 115/75 (round of 6); 135/95 (round of 3)

P2:  same weights as P1; hanging knee raises

C:  75/55 (round of 15); 95/65 (round of 12); 115/75 (round of 9); 135/95 (round of 6); 155/105 (round of 3)