WARMUP
10 min AMRAP
1 min cardio
10 PVC Hip Hinge
10 PVC OHS
10 PVC Passthroughs
10 Russian KB Swings
Then…
BB Warmup (or PVC) + OHS + Snatch Balance + Hang Snatch + P Snatch
STRENGTH
Snatch Balance
1-1-1-1-1
*Go light and work on technique or build to a heavy single
Hang Snatch
1-1-1-1-1
**Power or Squat- You are working singles here, but remember the goal is not to try to set a new personal best.
WOD
For Time:
15-12-9
Power Snatch (115/75)
Calorie Bike
-REST 3-MINUTES-
9-12-15
Power Snatch (115/75)
Calorie Bike
Goal- Sub 6-minutes for each interval
STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Posterior Chain Accessory:
3 Rounds For Quality:
8 Ring Glute Walkout https://vimeo.com/521149495/f8ab179678
:30sec Hollow Rocks
CrossFit Reserve 