Wednesday 11/03/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

3 sets 
:30 alt samson 
:30 push up to downdog
:30 PVC pass throughs
:30 PVC good mornings 

Snatch technique:
Empty barbell
5 snatch grip deadlifts
5 hang muscle snatch 
5 snatch grip behind the neck push press

With light weight: 
5 hang power snatch 
5 OHS 

Strength 

EMOM 10 
1 hang power snatch + 1 OHS (scaled = 2 hang power snatch) 

WOD

For time 12 min cap
50 wall balls (20/14)
75 DB hang power cleans (40/25 30/15) 
50 wall balls (20/14) 

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