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

Jacque Hagen