W WOD – BENCHMARK MONDAY – 07.03.22 – “ISABEL”
MOBILITY & WARM UP
4 Sets
:20 Toe Touch + Jump
Rest :10
:20 Mountain Climbers
Rest :10
MOBILITY & SKILLS
PVC Snatch
Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull
EMOM 10′
Build up with a 3-position
power snatch
CONDITIONING
“ISABELL”*
For Time:
30 Snatches #61/43
Int. #43/30
Beg. #20/15
*Compare to 20.04.21
