10.14.2022

Warm Up
2 sets

2:00 cardio choice
5 yoga push ups
10 hip airplanes
10 deep squat progressions
30 second deep squat hold



Mobility
A. banded face pulls x 20
B. PVC Cuban press x 10
C. squat Y's x 5 each side



Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets




Strength
A. snatch sots press x 4 reps for 3 sets- light load or empty barbell
B. snatch
8 sets of 1 rep snatch- build from 50-85%


WOD
"The Standard"
For Time
50 alternating DB snatch 50/35 40/25 35/20
*100 feet OH walking lunges- use both DBs or one plate 45/25#

*100 feet is measured as 25 feet and turn around




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds