Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with emphasis on OHS
Strength
Weightlifting complex – 1 squat snatch OR 1 power snatch + 1 OHS
Build off last week.
Today you will have the option of squat snatching or completing a power snatch + an OHS. No matter what you chose, footwork is going to be your major point of focus. If it isn’t consistent, you will fail lifts because of it.
Can you hit a power snatch and not have to fix your feet before you OHS?
WOD
“Pace Car”
18 min AMRAP
Partner 1 – ME cal AB
Partner 2 – completes
10 power snatches (95/65#)(75/55#)
10 OHS
10 OtB burpees
You switch when the last burpee is completed. Score is reps plus cals.
Partner 1 is on the assault bike cranking away at calories. Partner 2 is working through snatches, OHS and burpees. When partner 2 completes the 10th burpee partner 1 can get off the bike, but cannot start the power snatches until partner 2 starts pedaling. Shorter partner WOD in terms of actual minutes, but with virtually no rest, this one is going to take every it of teamwork.
