WOD Saturday 05.11.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Lying Shoulder Openers x 5 reps/Side
90/90 Hip Openers x 10 Alt reps

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Samson Stretch x 25ft
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Jump Squats
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Power Snatch x 3-5 reps
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

 

WOD

3 rounds for time:
15 Pull Ups
15 Power Snatch (95/65)
15 OH Squats

*Pack
3 rounds for time:
15 Pull Ups
15 Power Snatch (75-95/55-65)
15 OH Squats
*Pup
3 rounds for time:
10 Banded Pull Ups
10 Power Snatch (75/55)
10 OH Squats