08.12.2021

Warm Up
3 rounds
Cardio choice 1:00
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead


Mobility:Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/2 sets of 10 reps

then...external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/2 sets of 5/side with pauses at each position



Strength

A. Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead

B. Snatch without moving the feet
youtu.be/tTMpudKSZCk

Every 2:00 for 20:00 (10 sets)
snatch without moving feet x 2 reps
sets 1-2 @65%
sets 3-4 @ 70%
sets 5-7 @ 75%
sets 8-10 @ 80%

WOD
"Dead and Gone"
6:00 AMRAP
6 deadlifts 225/185 185/125 135/95
6 bar over burpees