Wednesday February 2, 2022

Warmup

2 Rounds:

5 cal Row/Bike

8/Arm SA KB Hang Snatch

8 Goblet Squats

Mobility

T-Spine opener 1:00

BB Warmup

5 Shrug

5 High Pull

5 Muscle Snatch

5 Power Snatch

5 Snatch Balance

Skill/Strength

EMOM 7:

3 position power snatch (hang > high hang > floor) + 2 overhead squats

Heaviest possible with good form.  Omit the OHS if necessary. 

WOD

1 round:

24 power snatches

24 overhead squats

24/18 cal row or bike

Rest 3 minutes

2 rounds: 

12 power snatches

12 overhead squats

12/9 cal row or bike

Rest 3 minutes

3 rounds:

8 power snatches

8 overhead squats

8/6 cal row or bike

F:  dumbbell snatch (alternating r/l); dumbbell goblet squats

P1:  75/55

P2:   45/35

C:   75/55 (part 1); 95/65 (part 2); 115/75 (part 3); row cals

Modify the power snatch/overhead squats by doing power cleans/front squats.