Thursday June 16, 2022
Warmup
300m Row
10 PVC Pass Throughs
10 PVC Around the Worlds
10/Side KB Hang Snatch
10 Air Squats
10/Side KB OH Walking Lunge
Mobility
Banded Shoulder Distraction :30/Side
Samson Stretch :30/Side
Skill/Strength
Overhead Squat 4-5x3
Four or five sets of three. Build up to something heavy, or stay light and focus on form and mobility.
WOD
600m row or 4 laps
40 db snatch (alternating r/l)
450m row or 3 laps
30 db goblet squats
300m row or 2 laps
20 db overhead squats (10r/10l)
150m row or 1 lap
Choose your own DB weight. You may use multiple dumbbells if necessary.
F: reps are 30 snatch, 20 goblet squats; 10 db overhead squats
P1/P2: as written
C: 50/35 db; reps are 50 snatch, 40 goblet squats; 30 db overhead squats