WOD Saturday 02.15.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Upward + Downward Dog x 5 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Alt Box Step Ups
“B” 1 round of
3 Ring Rows
5 KB Swings
7 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up
– Beat Swing

DB Snatch
– Deadlift
– High Elbow
– Muscle Snatch
– Power Snatch

6 minutes for 2 sets of
5 Pull Ups
3 Burpee Box Jumps
4 Alt DB Snatch

WOD

AMRAP 20 minutes of:
20 Pull Ups
20 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (50/35)

*L2

AMRAP in 20 minutes
15 Pull Ups
15 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (40/30)

*L1

AMRAP in 15 minutes
15 Banded Pull Ups
15 Burpee Box Jumps (20/16″)
20 Alt DB Snatch (35/25)