Monday August 5, 2019

Monday August 5, 2019

  • Warmup
    • 40 Seconds 
      • PVC Pass Throughs 
      • Active Spidermans
      • PVC Power Snatches 
      • Active Divebombers
      • PVC Power Snatch + Overhead Squat 
      • Push-up to Down Dog
    • Snatch Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Snatch Grip Push Press 
      • 5 Overhead Squats 
      • 5 Snatch Grip Deadlifts 
  • Movement review
  • Snatch Complex
    • Build to Heavy Complex: 
      • 1 Power Snatch
      • 1 Overhead Squat 
      • 1 Squat Snatch
  • Rehearsal
    • 1 Round  
      • 4 Lateral Bar Burpees 
      • 3 Power Snatches 
      • 2 Overhead Squats 
      • 1 Squat Snatch 
  • WOD “Rocket Power”
    • For Time:
      • 21 Lateral Barbell Burpees
      • 21 Power Snatches (115/85) 
      • 15 Lateral Barbell Burpees
      • 15 Overhead Squats (115/85) 
      • 9 Lateral Barbell Burpees
      • 9 Squat Snatches (115/85)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch