Thursday June 17, 2021

Warmup

10 Lunges

:30 Hollow Body Hang

10 Air Squats

10 Hollow Body Swings

10 Glute Bridges

10 Step Ups

Mobility

Wall Hinge Stretch 1:00

PNF External Rotation :30/Side

Strength/Skill

Snatch Technique Practice

5 Shrug

5 High Pull

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

5 OH Squat

Start light, work through the sequence a few times, adding weight as desired

WOD

In 4 minutes, perform:

15 power snatches

15 box jumps

15 toes to bar

4 rounds.  Rest 4 minutes between rounds.  Your score is your slowest round.

F:  3 rounds; db snatches (alternating r/l); situps

P1:  75/55

P2:  45/35; hanging knee raises

C:  95/65; jump overs