Warm-up
Spend 2 minutes in Z1
OHS mobility – hips, ankles, and t-spine
PVC mobility as a class
Then, CFP snatch warm-up
Strength
Weightlifting complex – 1 power snatch + 2 OHS
Building off 3/9.
Last time we saw this complex is was 1 power snatch + 1 OHS. This time we will add in a second OHS and hope to hit the same number, maybe even higher. Really try to emphasize tension and a strong OH position.
WOD
“Sweater Weather”
W/a partner
60 cals on the rower
50 deadlifts (155/105#)(135/95#)
40 OtB burpees
60 cals on the rower
50 hang power cleans
40 OtB burpees
60 cals on the rower
50 S2OH
40 OtB burpees
Barbell movement changes, while reps go down but the weight stays the same. When deciding on what to use, pick your weakest movement and plan from there. Everything is split in half, so you can rely on your partner and a little bit of rest.
