210929 - Quote of the Week

QOTD - Favorite Italian dish?

WARM UP - 200m Run
Then 3 Rounds (with short PVC and band)
6 Face Pulls
6 Tricep Ext.
6 Underhand Curl
6 SA Press Down (each side)

MOBILIZE - Barbell Roll
Lat/Delt/Forearm

COACH PREP - Snatch Practice

SKILL - Oly Prep
SOTS Press (with plates if needed)
Behind the Neck Push Press + Overhead Squat
9 minutes running clock to practice and build:
Squat Snatch

WOD -
(A: Competitor)
AMRAP 14:
14 Hang Snatch 95/65
4 Muscle Ups
400m Run

(B: Performance)
AMRAP 14:
14 Hang Snatch 75/55
7 Ring Dips
400m Run

(C: Fitness)
AMRAP 14:
14 Hang Snatch 75/55
7 Ring Dips
400m Run