Thursday, July 29, 2021

WARM UP – MOBILITY
Pull out a dowel and a barbell
Dynamic hip and shoulder rotations
Pre-squat hip openers

Dowel dislocates, thoracic/shoulder openers

Review: Overhead squat + Power snatch with dowel and empty barbell

WOD A
POWER SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets: (16 mins)
Sets 1-2: 3 power snatch + 3 overhead squats
Sets 3-4: 2 power snatch + 2 overhead squats

Sets 5-8: 1 power snatch + 1 overhead squats

Start at a light-moderate weight for the 3+3 and build slowly to a heavy set of 1+1

WOD B
ALL DAT TABATA
Complete 6 rounds of:
20s Toes to bar
10s rest
20s Alternating hang dumbbell snatch (50/35)
10s rest
20s Air squats
10s rest
20s Doubleunders

10s rest

Rest for 2 min after every 2 complete rounds
(4 min on – 2 min rest – 4 min on – 2 min rest – 4 min on = 16 min total)
Score like a normal tabata: combine your lowest # of reps of each movement for a final score.
(Lowest # of TTB + Snatch + Squat + DU combined)

ACCESSORY
Spend 8-10 minutes building to a heavy Turkish get-up
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side

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