Wednesday July 8, 2020

Warm Up
Mobility:  Banded Tricep Stretch  https://www.youtube.com/watch?v=ix5hXPPh8xQ

Wall Facing Squat x 10 (2 sec. pause in bottom)  https://www.youtube.com/watch?v=VypWDN-Ekio

2 rounds of :30 work/ :30 rest, rest 1:30 between rounds
Burpees
Squat Jumps
Mountain Climbers

Barbell WU: One time through w/ Empty Barbell
3xMuscle Snatch
1xPause OHS (2 seconds)
3xPower Position Muscle Snatch
1xPause OHS
3xHang Power Snatch
1xPause OHS
3xPower Snatch
1xPause OHS
3xSnatch Balance

Strength
Snatch 5×2

No need for touch and go, but short reset on the floor

WOD
AMRAP 5
10 power snatch
20 wallballs
Rest 3:00
AMRAP 5
10 power snatch
20/16 cal row
Rest 3:00
AMRAP 5
10 wallballs
20/16 cal row

Your score is the total reps accomplished.

F:  kb swings instead of power snatch
P1:  95/65
P2:  75/55
C:  115/75

Post-WOD Cooldown/Mobility
Kneeling Hamstring Stretch 1:00/side  https://www.youtube.com/watch?v=MiAXGtx_J0M

Frog Stretch 2:00