WOD - Monday 2021-04-05

OVERVIEW

Kicking off the week with a Snatch 1 rep max test. We’ll spend 20 min building to the best and heaviest snatch we can. No press outs. Power or full squat - whatever allows you to move the most weight efficiently. Should you catch the bar without your arms fully extended and need to “press out” the lift will be a “no rep”. We’ll finish off the day with a toasty 10 min amrap of overhead squats and running.

WARMUP

Mobility

• Spidermans x 5 each (elbow drop + reach)

• Prayer stretch x 45s each

• 3 min. Plate squat

• PVC Snatch grip sotts press

PVC & Barbell x 5 reps each

• Dip shrug

• High pull

• Muscle Snatch

• Snatch Balance

• Snatch

WOD

Snatch

20 min. to find 1rm

Amrap 10:

400m Run

10 OH Squats @65% of snatch

Midline:

2 min. Push-ups or

40 Toes to post

COOL DOWN

Barbell shoulder stretch

Lazy spidermans w/ quad stretch