07.14.2022

Warm Up
2 sets
1:00 cardio choice
50 feet quadruped crawl- push into the ground to stay active through the shoulder blades https://youtu.be/8y-C1wUb-3c
10 single arm ring rows- keep elbow in close, square up the hips
10 scap push ups- focus on keeping the elbows straight



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets



Strength
A. 5 sets of 2 power snatch + 2 OHS @ no more than 60%
B. 5 sets of snatch lift off + snatch below the knee @ 60-70%
*keep these light for great technique work*


WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights

*record reps of hammer strikes and box jumps
**record load used on each round of the cleans