WARM UP – MOBILITY
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)
Complete 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
ACCESSORY
Cool down, Roll / Stretch / Socialize
