Today is the last day to complete any extra squares you might need in order to earn that BINGO. All boards (up to 5) must be turned into Sophie by the end of the day. Meaning you have till 7:30pm. We will be randomly drawing a winner this Friday.
Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up with emphasis on strong power position
Really work on proper engagement during warm-up reps
Strength
Power snatch – work on form and build to a moderate weight in sets of 3; TnG.
Not a long strength session. More of a skill session. Come prepared to improve technique by drilling in fundamentals and positions. Today a max weight isn’t as important as a perfect set each time. Learn where to breath, prioritize engagement and make sure you reload the posterior chain between each rep.
WOD
“Cleared to Play”
5 rounds
25/20 cals AB
20 air squats
15 power snatch (75/55#)(65/45#)
Rest 2:00
Long, but built to keep you moving. So find a pace and stick with it. No movement is particularly hard, but combine them in this order, and we all know how that goes.
Accessory Work
Banded tricep push-down – acumulate 100
Banded wood choppers – accumulate 100
