Thursday 2/6/20

Warm up:
Row or bike 3 min, then grab a PVC
2 Rounds led by coach
5 PVC Power Snatches
5 OH Squats
5 BB lunges
5 Burpee over bar

Strength (After WOD): 12 min alt EMOM
A) 10 Heavy KB swings (double if over 70lb)
B) 10 sec DL iso hold (load with approx 50% 1RM)*
*DL needs to be enough to create tension in your set up

WOD (Performed First): Chipper – 12 min cap
30 Power snatches (95/65)
30 OH Squats (95/65)
30 BB Lunges (95/65)
30 Bar Facing Burpee

Accessory: 3 x 30 sec ea
Hamstring stretch
Pidgeon Pose

Notes: Newer athletes may reduce complexity as needed (example: 30 KB
DL, 30 goblet squats, 30 BW lunges, 30 burpees)