Wednesday February 7, 2024

Warmup

1:30 Bike/Row

2 sets:

Y-T-W https://www.youtube.com/watch?v=U-m7adPrOz0

1st set: 5 reps with no weight

2nd set: 5 reps with light weight

15 Banded Pull Aparts

15 Banded Ext. Rotation Pull Aparts

10/side Banded SA OH Press

10 Scapular Pullups

3 Negative Pullups

:20/side Plank

Then…

2:00-3:00 Double Under practice

Double Under Tips:

1.       Keep Elbows at your side

2.       Hands slightly in front of your body at about 45 degree angle

3.       Jump should be relaxed, on ball of foot and strong core

4.       Tall chest, shoulders back and relaxed.

5.       Focus on wrist speed, not arm circles.

Mobility

Child’s Pose 1:00

BB Warmup

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

5 Snatch Balance

5 Overhead Squats

Skill/Strength

EMOM 10:

3 hang power snatches

As heavy as possible with good technique.  Stay light if you’d like.  If you’re doing the Comp version of the WOD, cut the reps down to 1 or 2 here, depending on how heavy you decide to go.

WOD Primer

2 Rounds:

6 DB Snatches

3 Pullups

10 Single or Double Unders

WOD

DB Snatches 36/24/12

Pullups 30/20/10

Begin AND end with 100 double unders

Choose your own DB weight. 

F:  single unders; KB swings; ring rows

P1:  as written

P2:  pullups 25/15/5; DU reps 50 each time

C:  barbell hang power snatch (115/75 or more) 15/10/5 instead of DB snatch