Friday 11.15.19

by Spearfishyoga

GROUP PREP:

Banded Shoulder Distraction

Foam Roll Thoracic Spine and Lats

Barbell Warm-up

STRENGTH:

25 minutes to Build to your 1 Rep Max Snatch, or a heavy single, or work on form and go lighter.

*You choose if you do power snatch or squat snatch. Or find both. Record in your book what you do.

WOD:

AMRAP 12:

9 Pull-Ups

12 Hang Power Snatch (95/65)

9 Handstand Pushups

21 Snatch Grip Deadlifts (95/65)

Rx+: Strict Pull-ups, Hang Squat Snatch w/ 115/80 & Strict HSPU.

Scaled: Pull-ups (rows) using a barbell in a lowered rack, Snatch weight 65/45, Strict DB Press

OPTIONAL POST WOD:

500m Ski Erg

25 D-Ball Cleans