Thursday September 1, 2022

Warmup

2:00 Bike/Row

10/Side KB OH Press

10/Side KB Bent Over Row

5/Side Hang KB Snatch

5/Side KB OH Alt. Lunge

10 Scapular Pushups

Mobility

Banded Shoulder Distraction :30/Side

Hamstring Rack Stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Snatch Balances

5 Power Snatches

Skill/Strength

Work up to a heavy snatch

Full or power.  Or use this time to practice technique with light weight.

WOD

AMRAP 15:

18 situps

15 kb swings

12/9 cal row or bike

9 pushups

F:  box pushups

P1:  70/45

P1.5:  55/35

P2:  35/25

C: 

15/12 cal bike

12 GHD situps

9 HSPU

6 power snatch (135/95)