11.15.2022
Warm-up
[3-10:00]
2:00 Bike
+
AMRAP 4:00 @ warm up pace
10/10 wrist rotations
10 PVC pipe pass throughs
5 PVC OHS @3131
Specific Prep
[10-15:00]
W/ empty bar or PVC pipe
5 good mornings
5 BTN snatch grip Push press
5 snatch grip RDLs
5 hang Muscle Snatch
5 Snatch Balance to power position
5 OHS
+
build to starting weight
Weightlifting
[15-30:00]
Power Snatch (1 rep x EMOM 15:00; increase weight every 5 reps)
Weight can be a bit heavier than our sets of 5 from previous weeks, but keep in moderate range on all sets.
