Wednesday 11.27.19

by Spearfishyoga

**Thanksgiving WOD on Thursday at 9am!! Feel free to bring a friend:)

*Open Gym on Sunday will be at 10am this Sunday 12/1! Only for this week.

GROUP PREP:

2 Rounds:

5 Walkouts

10 Calorie Bike

15 PVC/Barbell Overhead Squats*

*First Round: PVC / Last Round: Empty Bar

Then..

Barbell Warmup

5 High Hang Power Snatch

5 Below Knee Power Snatch

5 Power Snatch

STRENGTH:

3-Pause Power Snatch + Power Snatch

On the 2:00 x 5 Sets:

1 Complex (2 Reps)

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): High Hang

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

WOD:

“Power Wheels”

AMRAP 3:

9/6 Calorie Assault Bike

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

4 Power Snatches (135/95)

MOBILITY:

Roll Out!