Mobility
Warm-up
The Junk Yard Dog Warm-up…be creative if you do not have a partner.
3 Sets (0:20 Rest)
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Skills / Strength
5 Sets (2:00 Rest)
2 Snatch Balances (Advanced: 2RM / Beginner: PVC Pipe or Broomstick)
Perform 5 sets of 2 snatch balances with 2 minutes of rest between each set. This is not a heaving snatch balance, so be sure not to jump the weight off your shoulders to start the movement. We are only pressing ourselves into an overhead squat as fast as we can. Post your 2 rep max (2RM) or heaviest set of 2 completed today to comments.
WOD
6 Rounds for Time (20:00 Cap)
400 meter Run
10 Power Snatches (Men: 95lb / Women: 65lb)
10 Burpees
Perform 6 rounds as fast as you can of a 400m run, then 10 power snatches, and then 10 burpees. There is a 20 minute time cap. Post your time to comments.
Power Snatch
Burpee
Cool-down
1:00 of Arm Circles
3 Sets (0:10 Rest)
0:20 of Hollow Body Holds
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