01.12.2021

Warm Up
10-8-6-4-2
sprawls- burpee no push up
shoulder taps
tall kneeling to standing - half reps each side (4 right, 4 left)
glute bridges


Mobility
wall slide lift offs x 15
prone swimmer x 1:00
sots press with PVC x 5 for 3 sets


Strength
snatch day 2/8
A. 6 sets of 2 reps
1 rep = 1 high hang snatch + 1 above the knee hang snatch
set 1-2 @ 50%
set 3-4 @ 60%
set 5-6 @ 65%

B. 6 sets of 2 reps
halting snatch deadlift- pause at the knee
start at or near your 100% 1 RM snatch

At Home Strength with PVC

2 full rounds:
3 sets of 5 snatch press in the receiving position
2 sets of 10 PVC hang muscle snatch
20 reps PVC platter squats

WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls

OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls

OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls

OR

at home version

4 rounds

10 DB thrusters 20#

10 push ups

10 DB thrusters 20#