Public Whiteboard

Components

Snatch Complex 1

Bartender

Settings

WOD

23SEP2019

Warm-up

60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats

40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats

20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats

Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

Mobility

PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute

Strength & Skill

Deadlifts:
1. Arms
2. Move Prep

Snatch:
1. Arms
2. Move Prep

Overhead Squats:
1. Arms
2. Move Prep

Weightlifting

Snatch Complex 1 (Build to a Heavy Complex)

1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Reps are 1 HPS, 2 PS, & 3 OHS

Metcon

Bartender (AMRAP - Rounds and Reps)

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbells: 115/85

After Party