Warm-up
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4 rounds
:30 of DU’s, :30 of rest
Then, PVC mobility as a class
And The Port snatch warm-up
Strength
Weightlifting complex – 1 snatch + 1 OHS
Thinking about the last couple of times that you have seen the snatch, it has been in a complex. Using the snatch balance, the snatch to OHS, then finally a single squat snatch, we are trying to gain confidence under the bar. Keep that in mind when lifting today. Use the OHS to start getting under the bar.
Those who cap out early because the climb isn’t as weight intensive put a percentage on the bar and complete a 6 min EMOM. Work on getting some volume with this one.
WOD
“Not slowing down”
5 rounds
10 snatches (95/65#)(75/55#)
20 sit-ups
40 DU’s
Simple triplet. Think about the movements here and where you can breathe. Some will be able to recover in the sit-ups, some will be able to recover in the DU’s, a select few will be able to recover in both. No one gets to do singles. Unless you’ve been here for less than 3 months. The rest of you, get you DU’s.
