Tuesday March 22, 2022

Warmup

1:30 Bike/Row

10/Arm Upright Row

10/Arm Lateral Raises

12 (Total) Hang DB Snatch

16 (Total) Russian Twists/w DB

8 Scapula Pullups

Mobility

T-Spine Stretch 1:00

BB Warmup

Shrug

High Pull

Muscle Snatch

Power Snatch

Snatch Balance

Skill/Strength

Work up to a one rep max power snatch

As heavy as possible with good form

WOD

10 power snatches

30 pullups

10 power snatches

60 pushups

10 power snatches

90 situps

10 power snatches

F:  14 alternating db snatch instead of PS; ring rows; box pushups

P1:  95/65

P2:  75/55

C:  115/75 or more; chest to bar pullups; 30 handstand pushups; 30 GHD situps