MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
WU: 5 BB Power Snatch. 2 KB power snatch per arm. 100m KB farmer’s walk.
REVIEW: Power Snatch. KB power snatch. One-arm farmer’s walk.
S: Power Snatch. 15 minutes to a heavy tap and go 2RM.
C: AMRAP in 10 minutes of:
4 KB power snatch, right arm 70/53
4 KB power snatch left arm 70/53
100m one-arm farmer’s walk on Pine Grinder 70/53 (switch arm’s as necessary)
PURPOSE: Grip Strength. Fast hips. Core and oblique strengthening. Stamina. Enjoying the outdoors. Freaking out the masses driving by.
LI: Weight of choice. DB’s okay.
PWMOB: Lax ball in C/S/B/Forearms.
S: 5×5 KB power snatch per arm
C: LI. You should be able to hold a conversation the whole time.