04.28.2021

Warm Up
3 sets- empty barbell
20 jumping jacks
5 muscle snatch
5 hang power snatch
5 snatch grip push press
5 snatch balance



Mobility: shoulders
3 rounds
5 x prone swimmers
10/side x shoulder taps
15 x banded high pulls



Strength
3 sets
landmine deficit RDLs x 8/side @31X1
chainsaw rows x 8/side @ 2X11- heavy DB


https://youtu.be/_yqwbwHoSDI
snatch 1:00 video


WOD
"Paradise City"
3 rounds| each for time
9-6-3
hang power snatch 95/65 75/55 45/35
bar facing burpees
Rest 3:00