Wednesday April 3, 2024

Warmup

1:30 bike/row

15 banded pull aparts

10/side banded diagonal pull aparts

15 banded ext. pull aparts

10/side banded OH press

15 banded good mornings

10 downward dog toe taps

10 hollow body rocks

5 inchworms w/ pushups

10 scapular pullups

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB warmup

10 elbow rotations

5 shrugs

5 high pulls

5 muscle snatches

5 snatch balances

5 OH squats

Skill/Strength

Work up to a heavy hang snatch

WOD Primer

2 rounds:

3 toes to bar or hanging knee raises

5 KB swings

20 single or double unders

WOD

AMRAP 14:

9 toes to bar

14 KB swings or DB snatch (alternating r/l)

After each round perform double unders (15/30/45/60/75/90)

Choose your own DB/KB weight.

Cap of 6 rounds.  If you finish write your time on the board.

F:  15 situps instead of toes to bar; KB swings instead of DB snatch

P1:  as written

P2:  hanging knee raises; DU reps 10/20/30/40/50/60

C:  12 barbell power snatch (75/55 or 95/65) instead of KB swings or DB snatch