• AP Coach

Thursday 4.9.20 (At Home Workout)

3 rounds

Ankle dorsi flexion 30s each side

Empty BB snatch Balance x 5 or Jumping Squats x 10

Hollow hold x 20s right into superman hold x 20 s

Skill:

Snatch

5 x 1 Power Snatch (fl) + 1 Hang Squat Snatch (ak) @ 70-75%

Or

5 sets of:

8 DB/KB Snatch Ea Side

Side Plank x30s

WOD: For Time

15-12-9

BB OHD Squat (light)/DB/KB OHD squat- 1 arm (light)/DB/KB (or goblet)

Pullups/DB Upright Row

Box Jump Over/Box Step-Up or DB/KB/Backpack Step-up (or Over)*

*50 DU after each round

Modifications

  1. BB OHD Squat - KB/DB OHD Squat - Goblet Squat - Backpack Squat - Box/Chair Squat

  2. Pullups - DB/KB or Backpack Upright Row

  3. Box Jump Over - Box Step-Over - Box Step-Up

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