Wednesday November 2, 2022

Warmup

10 PVC Pass Throughs

10 PVC Around the Worlds

10 Squat Jumps

10/Side OH Press

10/Side Upright Row

5/Side Hang DB Snatch

10 Kip Swings

10 Cat/Camel

Mobility

Banded Shoulder Distraction :30/Side

Quad Stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Hang Power Snatch

5 Snatch Balances

Skill/Strength

Snatch 3x1

Full or power. 

If you are new to lifting, do hang power snatches.

WOD

Power Snatch

Toes to Bar

9/6/3

Rest 2 minutes

Power Snatch

Box Jumps

9/6/3

Rest 2 minutes

Toes to Bar

Box Jumps

15/12/9

F:  DB snatch/medball v-ups 15/12/9 (part 1); DB snatch/box jumps 15/12/9 (part 2); medball v-ups/box jumps 15/12/9 (part 3)

P1:  115/75

P1.5:  95/65

P2:  75/55; hanging knee raises

C:  135/95