03.21.2022

Warm Up
2 sets
Cardio 1:00
10 each side split squats
10 barbell behind the neck press
5 Kang squats



bullet proof shoulders
3 rounds
10 x prone PVC lift offs- grab as narrow as you can while still being able to lift 2-3 inches off the ground. Try to break the PVC by externally rotating arm before lifting

15 x banded 9090 overhead raises- keep entire back flat on the ground as you raise arms overhead. Use a band that makes this challenging.

Max reps inverted row- racked barbell on rig- pull chest to the bar. Elevate feet on a bench or box.


Strength
5 sets of
2 push press + 1 jerk
build load from 55% your push press weight


Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position

https://www.instagram.com/p/Ca4p4r7AA49/



WOD
"Get It"

12:00 EMOM
1 power snatch + 1 full snatch
pick a weight you can maintain for the entire 12 minutes for both movements- challenge yourself