Thursday 10/19/23

Workout

Warm Up

AMRAP 6 
10 seal jacks 
5 supinated band pull aparts 
5 banded OHS 
-with an empty bar 
3 snatch hang high pulls 
3 hang muscle snatch 
3 hang power snatch 
3 snatch balance

Strength 

Take 12 mins to find a 1 RM power snatch 
(5-5-5-3-3-3-1-1-1 example of rep scheme) 

WOD

AMRAP 10 
10 hang power snatches (95/65 75/55) 
5 OHS (same weight-scale to push press) 
10 ab mat sit ups

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