Tuesday April 30, 2024

Warmup

1:30 bike/row

5 no pushup burpee

5/way halos

5 no pushup burpee

10/side Russian KBS

5 no pushup burpee

5/side hang KB snatch

5 no pushup burpee

3/side Turkish get-up

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power snatches

5 snatch balances

Skill/Strength

EMOM 10:

2 snatches (full or power)

WOD Primer

2 rounds:

3 burpees

6 DB snatches

WOD

AMRAP 15:

Burpees

DB Snatches

4/8/12/16/20/etc.

25 double unders after each round

Choose your own DB weight

F:  KB swings instead of DB snatches; single unders

P1:  as written

P2:  reduce DU reps to 15

C:  barbell power snatch (115/75 +/-) 2/4/6/8/10/etc. instead of DB snatches; 1 rope climb after each round