WOD – Friday 11/8

PVC mobility as a class
The Port snatch warm-up
Emphasis on the pull and OHS position

CF Strength
Weightlifting complex – 1 snatch pull + 1 power snatch + 1 OHS
We have been working on bit and pieces of the snatch in weightlifting complexes for the last 6 weeks. This week is no different. The pull is such a valuable tool to help dial in the proper positions in your pull. Make sure you work on that idea. Do not simply snatch grip deadlift the bar to the hips. Prioritize pushing the knees back as you stand up to the hang, and then pull the bar into the hips to find triple extension.

“Get Down”
AFAP with a partner
120 cals row
50 burpee box jump overs
100 cals ski
50 burpee box jump overs
80 cals AB
*look to 6/13
**burpees must be box facing
This can be done in any order on the machines to allow for each group to get on the ski erg. Split the work however you want but obviously, only one person can be working at a time. This is going to take some time so pace it out from the very beginning and rely on your partner for a little rest.

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