WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Shoulder Mobility
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 O.H. Squats
LIFT:
Snatch Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch 2 Sec. Hold at the bottom of the Squat)
5 @ 65%
3 @ 70%
3 @ 75
2 x 3 @ 80%
*Work on your barbell pathway. Focus on positioning
SKILL:
EMOM 8
ODD: 1 Min. Weighted Plank
EVEN: 10 Weighed Push Ups
*Adjust weight accordingly to level (Int. / Scaled).
WOD:
“CHEWY”
5 Snatch (165/115)
10 C2B Pull Ups
4 Snatch (185/125)
10 C2B Pull Ups
3 Snatch (205/135)
10 C2B Pull Ups
2 Snatch (215/145)
10 C2B Pull Ups
1 Snatch (225/155)
10 C2B Pull Ups
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch