Thursday, January 25 WOD

‪Room 1 ‬
Warmup: ‬2 Rounds:
5/ea Y’s, T’s, W’s
5/ea Squat w Tspine reach
Then, 2 Rounds with Empty Bar (Do not put bar down!):
5 Snatch Grip RDL (stretching hamstrings and getting them to fire)
5 Snatch Grip High Pulls (goal is to keep chest over the bar for a better bar path and feeling the hip contact on the pulls)
3 Muscle snatches
3 Snatch balances, 3 presses in bottom
3 Power snatches with the bar
3 Over Head squats
Buy-In: 6:00 EMOM: ‬
‪2 Reps full Squat Snatch @75%‬
WOD: 3 Rounds, 4:00 AMRAP:‬
8 KB Swings (1.5/1pd)
6 Ball Slams (30/20)
4 Hang Squat Cleans (95/65)
-Rest 2:00
-pick up where you left off, Score total Rounds and Reps

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