I. ROMWOD: “Heightened ROM”
(14:00 or 22:00 minute versions available)
Poses include the following
Child’s Pose w/ Shoulders
Twisted Lizard
Dragon
Half Saddle
Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Heightened ROM” Link found HERE.
II. 3 Rounds of
5 x Push-ups
5 x Power Snatch
5 x PVC Passthroughs
10 x Deadbugs
10 x Snow Angels
III. Mobility Drills
Impact/Focus: Power Snatch Warm-up EMOTM
Work up to or with multiple prep sets at a set weight in order to facilitate technique and Power Snatch movements efficiency in the workout of the day following.
6 Rounds, every minute on the minute, at warm-up weights of
3 x Power Snatch
“Motley Crew”
5 Rounds for time of
Row 350m
8 x Power Snatch (95/65lbs)
16 x Wallball (20/14lbs)
20 x Mountain Climber K2E’s
Notes: 20:00 Hard time cap.
Post scores to comments.
Power Snatch Warmup: 55#
Motley Crew: 3+25m (55#)
Motley Crew – 4+row Rx
Snatch – 55#
“Motley Crew”: 3+8 PS (55#/14#)