Friday 11.27.20

by Spearfishyoga

GROUP PREP

3 min bike

10 leg swings

10 Air Squats

10 Worlds Greatest

10 KB Swings

15 Banded Pullaparts

10 Scap Retractions

5 Kip Swings

3 Toes to bar or hanging knee raises

Barbell Warmup + 5 Snatch

STRENGTH

Every 30 sec for 10 min (20 snatch)

Squat Snatch

Or

Power Snatch

WOD

18-15-12-9-6-3

Power Snatch 75/55

Toes to Bar

20 Double Unders in between each round (100 total)

POST WOD

Max sit-ups in 2 minutes