Warm-up
2 Rounds*
10 PVC Pass throughs
10 BB Hang Muscle Snatch
10 BB OHS w 1s Bottom Pause
10 PVC Around the Worlds**
10 BB Front Rack Lunges Each Leg
10 BB Bent Over Rows w 1s top Hold
*2nd Round Perform PVC Pass Throughs in the Squat Bottom, Hang Power Snatch|
**5 In each direction
Mobility
Pigeon Stretch
Lat Stretch
Strength
EMOM10
1 Squat Snatch
-Build to a heavy single
Just coming back? Complete a 2 position snatch each minute
-Mid Hang
-Floor
Keep the weight light and work on form and hitting your positions. Catch in a squat if you are comfortable, ride it down or scale to a Power Snatch where need be.
WOD
20 Power Snatches 95|65
20 Front Rack Lunges
20 Pull-ups
Rest 2 Minutes
20 Pull-ups
20 Front Rack Lunges
20 Power Snatches
Level 2- 75|50,
Level 1- 55|35
ADV- 115|75, 30 Chest 2 Bar Pull-Ups
Mod WOD Sub = Bent Over Rows 95|65
Extra Work
EMOM 12
Minute 1 – 3 Back Squats
Minute 2 – 50ft HS Walk*
Minute 3 – Rest
Scale Down to 25ft, 20 Shoulder taps or 3 Wall climbs. Scale up to Obstacle Course.