Reminder: No Teens this week! Please double check the online schedule before coming in this week and next for Open gyms etc. as we are shifting to our fall schedule.
pre:
pec stretches
partner PVC stretches
Warmup:
3x thru
10 banded pass thrus
10 baded pull aparts
10 arm circles with 5/2.5#
10 plated hollow rocks
10 push ups
Skills:
DB Snatch: complete ALL of the follwing
use a heavier weight than in a metcon:
a) coach-led review of the mechanics of a standard DB snatch
complete 20 (switching hands on the ground)
b) coach-led review of the mechanics of a DB snatch
complete 20 where you switch hands in the decent
c) coach-led review of the mechanics of a DB SQUAT snatch
complete 20
d) 12-9-6:
DB squat snatch
30′ bear crawl
WOD:
AMRAP 13:
20 HSPUs
20 OHS (95/65)