Wednesday October 12, 2022

Warmup

1:30 Bike/Row

10 Scapular Pullups

5 No Pushup Burpee

10 Mountain Climbers

5/Side Hang DB Snatch

10/Side Kneeling T-Spine Rotation https://www.youtube.com/watch?v=Xrop7Hhzp_0

Mobility

Lying Shoulder Stretch :30/Side  https://www.youtube.com/watch?v=-L75VK1U2fI

Banded Hamstring Stretch :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatches

5 Hang Power Snatches

5 Snatch Balances

Skill/Strength

Work up to a one rep max hang snatch (full or power)

WOD

AMRAP 15:

20 burpees

15 pullups

20 DB snatch (alternating r/l)

Choose your own DB weight.

F:  ring rows

P1/P2:  as written

C:  10 barbell snatch (115/75 or more) instead of DB snatch; chest to bar pullups

C+:  squat snatch