Tuesday May 7, 2024
Warmup
2 rounds:
6 cal row or bike
10/side Russian KBS
10/side Hang KB snatch
10/side RDL
Mobility
Child’s pose 1:00
BB Warmup
5 shrug
5 high pulls
5 muscle snatches
5 hang snatch
5 snatch balance
Skill/Strength
Work up to a heavy hang power snatch
WOD Primer
2 rounds:
5 cals
5 KB swings
WOD
4 rounds:
25/20 cal row or bike
20 KB swings
3 mins rest between rounds
F: light KB
P1: 70/45
P1.5: 55/35
P2: 35/25
C: 15 light barbell (75/55 +/-) hang power snatches instead of KB swings; bike cals
All out effort on this one. The KB swings should be unbroken.