WOD Tuesday 01.14.2020

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” 1 round of:
3 Ring Jump to Support
6 Hollow Rocks
9 PVC OH Squats

Technique & Review:

Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch

Ring Dips
– Ring Support
– Dip Support
– Lowers

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

6 minutes to warm up to snatch weight
Ring Dips x 3-5 reps
1 Snatch
Ring Dips x 3-5 reps
1 Snatch
Push Ups x 3-5 reps
1 Snatch
– Rest as needed b/t sets –

WOD

“Muppy”
For time:
45 Strict Ring Dips
45 Strict HSPU
45 Push Ups
*Every time you break perform 3 Squat Snatch (115/85)

*L2

For time:
35 Ring Dips
35 HSPU
35 Push Ups
*Every time you break perform 3 Squat Snatch (95/65)

*L1

For time:
25 Ring Dips
25 Box HSPU
25 Push Ups
*Every time you break perform 3 Power Snatch (Light load up to 75/55)