11.17.2021

Warm Up
2 sets
400m ski/bike/row
5 barbell muscle snatches
5 OHS
10 alternating single leg v-ups each side
10 bird dogs each side


Mobiltiy
2 sets
1. squat Y's x 5 each side
2. empty barbell or PVC Sots press x 5
then...

3. robust shoulders: 3 movements with an orange band x 10 reps each
https://www.instagram.com/p/B3N6eUMnnaz/

Strength

5:00 EMOM
2 power snatch @ 70%
Rest 1:00
5:00 EMOM
1 snatch (power or squat) @75-80%
Rest 1:00
10:00 E2MOM
1 snatch @90+%


WOD
"That's Bizarre"
For Time
2-4-6-8-10
power snatch 135/95 95/65 75/55
after each set complete
300m row + 1 rope climb or 3 strict pull ups