Wednesday, September 8, 2021
WARM UP – MOBILITY
Grab a red band, PVC pipe, & light plates
2 Sets (5 mins)
30 secs Skipping / DU’s

  • 10 secs rest –
  • 30 secs Band pull-aparts –
  • 10 secs rest –
    30 secs row, ski or bike
  • 10 secs rest –
    30 secs Cuban press w/ light plates

– 10 secs rest –

PVC thoracic & shoulder openers
Tech power snatch

WOD A
POWER SNATCH X 2
10 mins to build to work on technique, and build to a heavy but not max power snatch double

  • Newer lifters can work from hang if technique from the floor isn’t quite there

WOD B
CHAMPAGNE POETRY
7 Rounds for time:
30 Double unders
200m Row, ski, or 400m bike

10 Power snatches 95/65lb

  • Weight should be light and easy to move, sets of 5+ T&G should be possible

ACCESSORY
2-3 Sets, easy pace:
8-10 Cuban press
12-15 Banded low rows from standing position w/ 4 secs negative

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