Wednesday July 10, 2024

Warmup

1:30 bike/row

10 squat jumps

10 Russian KBS

10/side OH press

10/side bent over row

5/side hang KB snatch

5/side KB thruster

10 plank pull throughs

Mobility

Child’s pose 1:00

Pigeon pose :30/side

BB Warmup

5 high pulls

5 muscle snatches

5 snatch balances

5 hang power snatches

5 overhead squats

Skill/Strength

Work up to a heavy rep of the following complex:

Power Snatch > Hang Power Snatch

Or just do singles. 

WOD

In 15 minutes:

DB Snatch (alternating r/l)

Wallballs

10/20/30/40

If you finish in under 15 mins, record your time.  Otherwise, score it as an AMRAP.

Choose your own DB weight.

F:  KB swings instead of DB snatch

P1:  as written

P2:  reduce reps to 8/16/24/32

C:  50/35 DB; add rope climbs 1/2/3/4 after the burpees

C+:  barbell power snatch (135/95 +/-) 4/8/12/16 instead of DB snatch