Wednesday March 15, 2023

Warmup

2:00 Bike/Row

10/Side KB OH Press

10/Side KB Upright Row

5/Side Hang KB Snatch

10 Bird Dogs

10 V-ups

10 Glute Bridges

Mobility

Wall Hinge Stretch :30

BB Warmup

5 shrugs

5 high pulls

5 muscle snatches

5 hang muscle snatches

5 snatch balances

Skill/Strength

Hang Snatch 3x1

Full or power.  Work up to something heavy, or use lighter weight and focus on technique.

WOD Primer

2 rounds:

5 burpees

5 situps

6 DB snatches

WOD

2 rounds:

2 minutes max burpees

1 minute rest

2 minutes max situps

1 minute rest

2 minutes max DB snatch (alternating r/l)

2 minutes rest

Your score is the total reps accomplished.

Choose your own DB weight.

F/P1/P2:  as written

C:  50/35 minimum DB; ski cals instead of situps