Wednesday Nov. 4, 2020

Warm Up
Mobility: 
15  Wall Slides  https://www.youtube.com/watch?v=spdjr7xbHXM
Banded Knight Stretch :45/Side  https://www.youtube.com/watch?v=lfOYGZN2TxU

1:00 Bike/Row
10 PVC Pass Throughs
8/arm Single Arm OH Lunges
12 Hollow Body Rocks 

BB Warm-up
5 High Pulls 
5 Muscle Snatch
5 High Hang Power Snatch
5 Power Snatch
5 Snatch Balance
5 OHS
5 Full Snatch 

Strength/Skill
Snatch Complex*
1 High Hang (pockets) + 1 low hang (below the knee) + 1 Snatch 

*Work to a heavy single for the complex

WOD (Strict 14-minute time cap)
40/30 Cal Row/Bike
20 Snatches
40/30 Cal Bike/Row* 

*If you biked first row second and vice-versa

F:  30/21 on the Cals; 30 KB Swings for Snatch
P1: 95/65 Full Snatch
P2: 95/65 Power Snatch
C: 115/75 Full Snatch 

Post-WOD Cooldown/Mobility
Adductor Foam Roll 1:00/Side  https://www.youtube.com/watch?v=o91ybtPZHCw