WOD Tuesday 07.09.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

2 sets to Build to Weight
Hang Power Snatch x 5 reps
TTB or Knee Tuck x 3-5 reps
Thrusters x 5 reps
Cal Row x 5 Cals
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Hang Power Snatch x 45 seconds
Min 2: Max TTB x 45 seconds
Min 3: Max Thrusters x 45 seconds
Min 4: Max Cal Row x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Hang Power Snatch & Thruster (95/65)
*L2 – Hang Power Snatch & Thruster (75/55)
*L1 – Hang Power Snatch & Thruster – Light load up to 65/45 & Knee Tuck