1.29.20 Wednesday

January 29, 2020

 

 

Mob: 

Folder in Bin Please =) + Corrective Sheet

FR: Quads, Calves, Lats

FR Shoulder Flex x8e

 

What are two things you would grab if your house was on fire? (assuming all pets and loved ones make it out safe)

 

8m AMRAP

5 PVC Snatch Balance

10 KB RDL 

200y Run

 

Skill: Snatch Skill

PVC 1x5e (RDL, shrug, high pull, power snatch, overhead squat, squat snatch)

BB 1x5e(RDL, shrug, high pull, power snatch, overhead squat, squat snatch)

 

2-3 warm up sets 

 

5 Sets

Snatch Balance + Hang Snatch (ak) + Hang Snatch (bk)

(55-65% max Snatch)

 

Comp & Perf

Same as Rx

 

Fitness

3 Snatch Grip BTN Push Press +

3 Hang Power Snatch +

3 Overhead Squat

 

WOD: Pop, Lock, and Drop 

5m EMOM

40 Double Unders

*Remainder time max alternating KB snatches (55/35) in the remainder of the minute, score is total KB snatches accumulated after 5 minutes.

 

Rest 2m 

 

5m EMOM 

30 Double Unders  

*Remainder time max Am KBS (55/35) in the remainder of the minute, score is total Am KBS accumulated after 5 minutes.

 

 

 

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