Wednesday Oct. 28, 2020

Warm Up
:30 Ski/Row
16 Cossack Squats
:30 Ski/Row 
10 Jumping Squats  

Mobility: 
PNF Shoulder Rotation w/ PVC  :30/Side  https://www.youtube.com/watch?v=qrrrZF1WZzs
Prayer Stretch 1:00 https://www.youtube.com/watch?v=tYroLFXsIz 

Barbell WU:
3xMuscle Snatch 
1xPause OHS (2 seconds)
3xPower Position Muscle Snatch
1xPause OHS
3xHang Power Snatch
1xPause OHS
3xPower Snatch
1xPause OHS
3xSnatch Balance

Strength/Skill
Snatch + OHS -  EMOM 10
2 Snatch + 1 OHS (full snatch if possible)* 

*If overhead mobility is limiting, feel free to do 2 Power Snatch + 1 Hang Power Snatch

WOD 
On the 3:00 x 7 rounds (rest remaining)
16/13 Cal Row/Bike (if you rowed yesterday, bike today and vice versa)
13 Goblet Squats
10 Snatch 

F:  12/9/6 reps; KB Swings for Snatch
P1: 55/35; 95/65
P2: 45/25; 75/55 (don’t drop the empty barbell)
C: Double DB squats; Alternating DB Snatch 

Post-WOD Cooldown/Mobility
Deltoid Smash 1:00/Side