Tuesday January 16, 2024
Warmup
1:30 bike/row
10 air squats
10 squat jumps
5/way halos
10/side lateral raises
5 goblet squats
5/side DB thrusters
10 dead bugs
10 cat/cows
Mobility
Wall hinge stretch :30
BB Warmup
10 elbow rotations
5 high pulls
5 muscle snatches
5 hang power snatch
5 snatch balances
Skill/Strength
Hang Snatch
Work up to a heavy single rep. Full or power.
WOD Primer
2 rounds:
3 wallballs
5 situps
6 DB snatch
WOD
6 rounds:
Wallballs
Situps
5/10/15/20/25/30
10 DB snatch (alternating r/l) after each round
Choose your own DB weight
F: light DB or KB swings; 5 rounds
P1/P2: as written
C: 3 barbell hang power snatches (115/75 or more) instead of DB snatch; GHD situps 3/6/9/12/15/18
C+: 3 barbell hang squat snatches instead of DB snatch