Class WOD 7/28 - Oly / Glycolytic
Today's Blog
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Mobility: mid & upper back, hamstrings

Dynamic Warm Up:
Banded OHS & Wall Angels
DB Snatches
Tuck Ups
Jump Rope

Movement Review:
5 Position Snatch
Power Snatch / Hang Power Snatch
Strength
5PS: 5 Position Snatch (8:00 EMOM x 1 rep, done as a class, lead by Coach)
Pauses occur at the top of knee, pockets, catch, bottom of squat, and finish position.
Skills
Tabata Abs (AMRAP - Reps)
Tabata
AbMat Sit-ups
Tuck Ups
Russian Twists [RX=25/14]
Bicycle Kicks
Then repeat each one for total reps.
WOD
WOD: Metcon (AMRAP - Rounds and Reps)
*Fitness*
10:00 AMRAP
7 Hang Power Snatches**
14 AbMat Sit-ups
200m Run
** If comfort or mobility aren't there, sub 14 total DB snatch

*Performance*
10:00 AMRAP
7 Power Snatches 105/75
14 AbMat Sit-ups
200m Run

RX+
115/85
GHD sit-ups