10.29.2022 Partner WOD
Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions
2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold
Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position
Primer- 3 sets of each movement
1 hang power snatch + 1 power snatch
50-60-65%
then
1 power clean + 1 power clean + jerk
50-60-65%
WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95