Friday, August 13, 2021
WARM UP – MOBILITY
Pull out a barbell, dowel, and red band

Quick full body dynamic warm-up, Red band shoulder activations, squat hip openers
Dowel dislocates, Overhead squats, Snatch technique warm-up drills
Empty barbell Clean and Jerk technique drills
Review other WOD movement and scaling options and warm-up for WOD

WOD A
RICHIE (PT. 1)
Compete with a partner:

1) 10 mins to build to a heavy Snatch single

  • 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

  • Score = rounds + reps

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