Tuesday September 7, 2021

Warmup

2 Rounds:

7/5 Cal Bike/Row

5 Goblet Squats

10 DB Snatches

:20 L Side Plank

:20 R Side Plank

Mobility

Front Rack Fixer on Box/Bench 1:00

Pigeon Pose :30/Side

BB Warmup

                Shrug

                High Pull

                Muscle Snatch

                Power Snatch

                Snatch Balance

                OH Squat

Skill/Strength

Work up to a one rep max hang power snatch

WOD

Wallballs 45/30/15

Hang Power Snatches 15/15/15

Cal Row or Bike 15/30/45

Ladies cals:  12/24/36

F:  kb swings 20/20/20 instead of hang power snatch; reduce reps

P1:  95/65

P2:  75/55

C:  115/75; heavy wallball; row cals