We have a nice 5 minute rest between workouts today, recover and rest so you can attack the second 8 min AMRAP with speed and finesse!
No barbell work before the met con, but the coach will give you plenty of progressions and time to make sure that first OHS feels solid. Get warmed up and prepared so your shoulders and hips feel good when you hit that first OHS. A common mistake we see is an athlete hitting the barbell warm up with the coach then putting tens on each side and waiting until the workout starts. Get some weight on your bar and move it around, go through the warm up progressions with a load. Ask a coach to check your foot work or help you open up your shoulders. There will be plenty of time today to get warm and get some good coaching on these technical movements!
Mobility WOD
1 min Hamstring stretch with an upright (lay on your back and prop your leg on an upright)
1 min Banded Pull Aparts – straight arm overhand grip and straight arm underhand grip
2 Rounds
WOD
AMRAP in 8 minutes
10 Pull ups
10 Overhead Squat
Rest 5 minutes
AMRAP in 8 minutes
10 Toes to bar
10 Hanging power snatch
Fitness: 75/55
RX: 95/65
RX+: 95/65 chest to bar
