Tuesday July 28th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-up:
30 sec High Knees, 30 sec Butt Kicks x 2.
Mobility:
20 Thoracic High 5’s, 20 Banded Pass Thru’s, 20 Banded OHS.
Warm-up 2:
Snatch Warm-up – 3 Rounds of 5 Shrugs, 5 High Pulls, 5 Muscle Snatch, 5 Power Snatch (PVC, Bar, Light)
Part 1:
Power Snatch 5×5 same weight, 60-70% of 1 RM or Medium weight, Rest 2 min btw
Part 2:
AMRAP 9 – 1,2,3,4,5 …..Power Snatch, Cal Row.
RX 95/65, L2 75/45, L1 55/35.
Scoring(7=56, 8=72, 9=90, 10=110, 11=132, 12=156, 13=182, 14=210, 15=240)
Scale:
Power Snatch => Hang Power Snatch
Cooldown:
20 Slow Snow Angels, Foam Roll Upper Back
Notes:
Part 1 should be a weight you can handle for all 5 reps. WOD will start out fast, try to keep steady and avoid going out too fast. Only 9 minutes so transition quickly between exercises, resetting rower each row.