Monday, June 16
Warm-up: 2:00 easy row, bike, or ski directly into 8-6-4 snatch pull + snatch high pull + muscle snatch + pvc pass through + upward to downward dog flow + cat cow
Strength:
In 15:00, complete the following -
5:00 EMOM -
3 power snatch
-Directly into-
5:00 EMOM -
2 power snatch
-Directly into-
5:00 EMOM -
1 power snatch
*Reps should be touch and go; athlete can build each round, or every few rounds, or can stay light to moderate for all reps and work on form.
WOD:
Every :90 x10 (15:00) for total meters -
:30 row, bike, or ski sprint
*Focus on speed and power (e.g., long, strong pulls instead of short, fast strokes)
https://youtube.com/shorts/iBuUIBeN08k?si=uf0M0rbOrMWQB4Pq
Accessory:
3x10/side banded open book stretch