Tuesday June 13, 2023

Warmup

1:30 Bike/Row

10 Lunge Jumps

5 No Pushup Burpees

10/side Bottoms KB Press

10/side KB Hang Snatch

3/side Turkish Get up

Mobility

Pigeon Pose on Box :30/side

Prayer Pose on Box 1:00

BB Warmup

10 Good Mornings

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Hang Power Snatches

5 Snatch Balances

Skill/Strength

Work up to a heavy snatch

Full or power.  Those new to lifting should practice light hang power snatches.

WOD Primer

2 Rounds:

2 Negative Pullups

3 Burpees

4 DB Snatches

5 Box Jumps

WOD

32 dumbbell snatches (alternating r/l)

30 burpee pullups

26 dumbbell snatches

30 burpee box jumps

18 dumbbell snatches

Choose your own DB weight.

F:  reduce reps; burpee jumping pullups OR burpees followed by ring rows

P1/P2:  as written

C:  barbell power snatch (135/95) 15/12/9 instead of dumbbell snatch; burpee chest to bar pullups

C+:  full snatch; burpee strict pullups