Tuesday 11.9.21

Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations

2) ARMAP 5:

– 10 Scap Pull-ups

– 10 Band Overhead Squats

– 10 each 1-arm Rows

3) Barbell Warm-up Snatch

A.

Power Snatch

Build to a heavy cluster set of 1.1.1 (10s between reps) in 6 sets. 

OT2M

B.

‘Nor’easter’

AMRAP 15:

5 Power Snatches (115, 75)

10 Toes to Bar

15 Wallballs (20, 14)

– Goal: Hard effort. Treat this like an Open WOD where you start slow and push your pace as the workout progresses. Loading should be light for your snatches today.

Rx+: (135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (Deadlifts 75, 55) (Hanging Straight Leg or Knee Raises) (10, 8)

C.

DB Plank Pull Through

4 x 8-10 each. Rest 60s.