Welcome back! (or so the schedule said we could be)

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – pop/shrug/high pull/bar overhead (muscle snatch)

3 – overhead squats

3 – snatch balance

3 – squat snatch

 

I hope this is getting drilled in well. We’re going to start working more cleans and snatches on Tuesdays and Thursdays.  Monday, Wednesday and Friday will still be foundational strengths.

Strength

Floor Press: 5×5

 

WOD

6 min AMRAP

7 Shoulder-to-Overhead (95/65)

8 Front Rack Walking Lunges

9 V-ups (Go slow if you need to.  Make these reps count.)

-Rest 4 minutes –

 

REPEAT

 

Goal is to maintain the same score. How is your recovery?