DATE – Friday Aug 8th
Warm-up: Junk-yard dog + Burgener warm-up with a dowel
Mobility: With 2 light plates complete 2 rounds:
5 x “ATYT”,
10 x “WY”
10 x Plate squats (hold the 2 light plates straight out in front of you)
(Quick hip opener stretch between the 2 rounds)
WOD A) Every 90s x 10 sets (15 min)
Halting snatch deadlift + hang snatch + snatch
Just like the cleans we did on Tuesday pause for 2-3 seconds just above the knee on the snatch deadlift before completing the movement. Work on a strong starting position, and a consistent first pull off the floor with no change in your back angle.
WOD B) Against a 10 min clock complete:
B1) 2000m Row (max effort), then;
B2) AMRAP Doubleunders in remaining time
Score both events separately; do not ease up on the row in an attempt to get more doubleunders!