Wednesday August 5, 2020

Wednesday August 5, 2020

Warm Up

Mobility:  Banded OH Fixer 1:00/Arm  https://www.youtube.com/watch?v=tjdwXClQsaw

Barbell WU:
3xMuscle Snatch 
1xPause OHS (2 seconds)
3xPower Position Muscle Snatch
1xPause OHS
3xHang Power Snatch
1xPause OHS
3xPower Snatch
1xPause OHS
3xSnatch Balance 

Strength/Skill

Power Snatch

EMOM 10
2 Power Snatch + 2 Hang Power Snatch 

WOD

Goal:  Complete as many Power Snatch as possible within the 2-2-2-3 interval window

In a 2:00 window:
35 Double Unders
10 Burpees over the bar
Max Power Snatch in remaining time

Rest 1:00

In a 2:00 window:
35 Double Unders
10 Burpees over the bar
Max Power Snatch in remaining time

Rest 1:00

In a 2:00 window:
35 Double Unders
10 Burpees over the bar
Max Power Snatch in remaining time

Rest 1:00

In a 3:00 window:
35 Double Unders
10 Burpees over the bar
Max Power Snatch in remaining time 

F:  40 Single Unders, DB Snatch
P1:  95/65
P2:  75/55
C:  Devils Press instead of Power Snatch (50/35) 

Post-WOD Cooldown/Mobility

Frog Stretch 2:00

Calf Stretch 1:00/Side