Saturday, July 15th 2023

WARM UP – Bike

9/7 cal bike, legs only

7/5 cal bike, arms only

15/12 cal bike, aggressive pace

MOVEMENT/MOBILITY – PVC,

Barbell 8 air squats w/ heels on PVC

8 air squats w/ toes on PVC

8 narrow grip PVC OH squats w/ :03 eccentric

8 SLOW trunk rotations w/ PVC on back

16 trunk rotations w/ PVC on back

8 more SLOW trunk rotations w/ PVC on back

12 PVC passthroughs

12 prone PVC OH liftoffs

12 prone external rotation liftoffs

:45 v sit stretch

:30 standing quad stretch / side

*grab barbell

8 kang squats

8 thrusters

8 slow motion drop snatches

PRIMER – empty barbell

6 snatch pulls, first pull only

6 snatch pulls, second pull only

6 high hang jumps from power position, barbell in hip

6 hang power snatches, catch just above parallel, pause for :01, ride into bottom of squat, then stand

OLY STRENGTH

E :30 x 10 = 5min

1 Power Snatch @ 70-80%

@ 5:00-10:00

5 Power Snatch singles

*build to heavy

SCALING Modify to Power Cleans if needed.

PARTNER WOD

Complete with partner

AMRAP – 18

150/120 Cal Machine right into with remaining time

– alternating round for round with partner

6 Power Cleans (155/105) (Rx+185/125)

6 Single Arm Devil Press @ 70/50

12 T2B