Wednesday Sept. 31, 2020

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side 

Jog 2 Laps or Row 200m
10/Arm  Single Arm Russian KBS
10 KB Straight Press 

Snatch Warm-Up:  5 Reps of each
Muscle Snatch
Snatch Balance
Power Snatch
OHS
Sots Press                  

Strength/Skill
Power Snatch EMOM 10:
2 x (1 Snatch Pull + 1 Power Snatch) - increasing 

WOD (Strict 22-minute time cap)
400m Run
30 Power Snatches
400m Run
30 Pullups
400m Run
30 Power Snatches
400m Run

F:  KB Swings for PS; Ring Rows for Pullups 
P1: 75/55
P2: 45/35 (don’t drop the empty bar)
C:  Alternating DB Snatches; 20 Bar MU for Pullups 

Post-WOD Cooldown/Mobility
2 x :30 Table Stretch https://www.youtube.com/watch?v=hW4cbpEaVG0 

Core:
1:00 Glute Bridges or :30/Side Single Leg Glute Bridges