• AP Coach

2.17.20 Monday


Mob:

FR: Lats, Ankles

Band Ankle Dorsiflexion x45s each

Would you rather spend the night in an abandoned supposedly haunted cabin in the woods or spend the night in your own home with a serial killer spotted in your neighborhood?

10m AMRAP

10 Burpee

10 PVC OHD Squat

Jog/Row 300m

PVC 1x5

BB 1x5

(RDL, shrug, pull, power snatch, squat snatch)

Skill: Hang Squat Snatch

W/U 3x 1 HPS (ak) + 1 HSS (bk) @ 40-60%

4x 1 HPS (ak) + 1 HSS (bk) @ 65-70% (*follow below instructions)

rep 1: hang power snatch catch in power position and hold for 2 seconds then drop into an overhead squat, rep 2: hang squat snatch catch and hold in bottom position for 2 seconds)

WOD: Shoutout

For Time (8 min Cap)

15-12-9

Hang Power Snatch (75/55)

OHD squat (75/55)

Bar Facing Burpees

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