WOD Saturday February 9th

Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: 20 Lateral Hops + 5 Jump Squats + 3 Sprawl Burpees
Min 2: 20 FWD/BWD Hops + 10 Plank Hip Taps + 5 Plate GTOH

Technique & Review:

Squat Snatch
– Burgener Warm Up
– 3 Pos Squat Snatch
* High Hang Squat Snatch x 3 reps
* Hang Squat Snatch x 2 reps
* Squat Snatch x 1 rep

Every 90 seconds x 6 sets
Hang Squat Snatch + Snatch

– Over the course of 6 sets Build to a Heavy Set
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

AMRAP in 7 minutes
10 Alt Reverse Lunges (Front Rack) @ 115/85
10 Burpees Over the Bar

*Pack
95/65
*Pup
75/55