Wednesday, February 8

Prep

Equipment required: Foam roller, medium/light band, light KB

1) 1 Round:

– 60s each Foam Roll Glutes & Hamstrings

– 5 Upward to Downward Facing Dog w Toe Touch

2) 3 Rounds:

– 5 Band Overhead Goodmornings

– 5 each KB Windmills

– 5 KB High Pulls

– 10ft Elephant Walk

3) Barbell Warm-up Snatch

A.

Pause Power Snatch Skill Work

10:00 working up to a moderate weight with rock solid technique for sets of 2. 

OT2M

– Pause 1s below knee and 1s in catch position.

Rx+: Full Snatch w pauses

L1: PVC Practice or empty bar

B.

AMRAP 20 Teams of 2

20 KB Sumo High Pull (53/35)

20 KBS

20 Goblet Squats (53/35)

600 Meter Row

– Goal: Sustainable pacing, efficinient transistions

Rx+: (62/44)

L3: (44/26)

L2: (35/20)

L1: (High Pull w 15lb bar) (26/DBs 10) (400 Meter Row)

C.

Banded Alphabet

2 x each side. Rest 60s