Monday 6/14/2021

Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmills - wrist clockwork

Skill Work
RIG:
OHS Skill Work
PVC/empty barbell:
5x btn sn grip press
5x snatch balance
OHS pause
5x1 increase load
Station:
hang snatch 5x1 increase load

WOD
4RFT
400m run
Power Snatch (ea rd descend 12-9-6-3)
10 t2b (same ea rd)

increase weight each round
rd1 105/75 -rx+ 135/95
rd2 115/85 - rx+ 145/105
rd3 125/95 - rx+ 165/115
rd4 135/105 - rx+ 185/125

inclement weather - substitute run for bike 24/20 calories (rx+30/24)

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