Thursday March 13, 2025

Warmup

1:30 bike/row

5/way halos

10 bent over front raises

10 lateral raises

10/side split squats

10/side fire hydrants

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatches

5 hang snatch

5 snatch balance

Skill/Strength

1 Power Snatch > 1 Overhead Squat

Work up to something heavy, or use light weight and practice technique.  Or use this time to work on OHS mobility. 

WOD

3 rounds:

20 DB snatch (alternating r/l)

20 DB box step ups (alternating r/l)

20 pullups

Choose your own DB weight

F:  light DB or KB swings; ring rows

P1:  first 5 pullups of each round are strict

P2:  all regular pullups

C: 

3 rounds:

10 power snatches (95/65)

10 overhead squats

10 bar muscle ups

Modify C by reducing the weight either heavier or lighter.  Modify the bar muscle ups by doing 10 strict pullups instead.