Thursday Mar. 18, 2021

Warm Up
Mobility:  
Prayer Stretch 1:00
10  Squat & Stand  https://www.youtube.com/watch?v=Dk2kXP_3Yn8 

400m Jog or 2:00 Row
6/Arm Single Arm Press
10 Goblet Squat
12 (Total) Single Arm OH Walking Lunge
6/Leg Single Leg RDL
6 Negative Pull-Ups 

BB Warm-Up:
3xMuscle Snatch 
1xOHS
3xPower Snatch
1xOHS
3xHang Power Snatch
1x OHS
3xPower Snatch
1x OHS
3xSnatch Balance

Strength/Skill
EMOM 10
Power Snatch + OHS*
2 Power Snatch + 2 OHS 

*If you’re still working on the OHS, feel free to just do 3 Power Snatch EMOM 

WOD 
AMRAP 12 (increasing ladder)
3 KB Swings
3 KB Goblet Squats
3 T2B
6 KB Swings
6 KB Goblet Squats
6 T2B
9 KB Swings
9 KB Goblet Squats
9 T2B
12/12/12, 15/15/15, etc. 

F: Light KB; Situps
P1: 70/55
P2: 55/35
C: Full Snatch for KB Swings (95/65); Bar MU for T2B