Tuesday July 19, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (Down)

Knee Pulls (Back)

Butt Kicks (Down)

Lunges (Back)

A-Skips (Down)

Carioca (Down & Back)

10/Arm SA Russian KBS

5/Arm SA KB Snatch

5 Squat w/ Forward Press

Mobility

Thread the Needle :30/Side

Hamstring Stretch :30/Side

BB Warmup

5 Shrug

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Snatch Balance

Skill/Strength

Work up to a heavy hang snatch.  Full or power.

WOD

3 rounds:

400m run (3 laps)

20 dumbbell snatches (alternating r/l)

25/20 cal row or bike

Rest 2 minutes between rounds

F:  kb swings instead of DB snatch

P1:  50/35 DB

P2:  lighter DB

C:  10 barbell power snatch (135/95) instead of DB snatch

Reduce the barbell weight if you want to do power snatches but not at 135/95.