WARM UP – MOBILITY
Set-up: Grab an empty barbell and red band
Dynamic full body joint circles + warm-ups + Red band shoulder/back activations
Empty barbell warm-up / Review: Snatch & Power Clean & Jerk
Review other WOD movements and set-up for WODWOD A
RICHIE (PT. 1)
Compete with a partner:
1) 10 mins to build to a heavy Snatch single
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– Score = combined heaviest lifts-rest 2 mins before starting part 2-RICHIE (PT. 2)
2) 30 min AMRAP:
30 Burpees over bar
9 Clean & Jerks 135/95lb
19 Chest to bar pull-ups
88 Air squats
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– Score = rounds + reps
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Set up in lanes beside your partner, coaches will help you find a suitable partner.
Use your own bar in your own lane for Part 1 and Part 2.
For part 2, only one athlete can be working at a time. Split up the work however you like.
