Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Overhead Squats
– 10 each 1-arm Rows
A.
Power Snatch
Build to a heavy cluster set of 1.1.1 (10s between reps) in 6 sets.
OT2M
B.
‘Nor’easter’
AMRAP 15:
5 Power Snatches (115, 75)
10 Toes to Bar
15 Wallballs (20, 14)
– Goal: Hard effort. Treat this like an Open WOD where you start slow and push your pace as the workout progresses. Loading should be light for your snatches today.
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Knee Lifts) (14, 10)
L1: (Deadlifts 75, 55) (Hanging Straight Leg or Knee Raises) (10, 8)
C.
4 x 8-10 each. Rest 60s.