07.22.2021 Partner WOD

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats
single unders

Snatch warm up
deep squat progressions x 5 reps
snatch press in receiving position x 5 reps x 2 sets
snatch push press x 3 reps x 2 sets

high hang snatch high pull x 5 reps
high hang power snatch x 5 reps
hang power snatch x 5 reps


WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person


Strength
Front squat Box Squat; 21X1 Wave Load; 3,2,1,2,3; rest 2-3mins