Thruster Snatch HSPU

CrossFit

Warm-Up / Skills

Burgener Warmup 3 x 3 each movement
– down & up (dip & shrug)
– elbows high & outside
– muscle snatch
– snatch balance
– ohs
Complete 1 round of wod for warmup (65/53)

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Strength

Exercise: Snatch/lbs
Reps: 15 minutes to learn/lift

“Thruster Snatch HSPU”

9 Minute AMRAP
9 Thruster (95/73)
6 Hang Power Snatch (95/73)
3 HSPU
* IF NO hspu, 6x pushup

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Mobility Shoulder”

40 on 5 off (1-3 rounds)
PVC passthrough
Band External Rotation pulls (red)
Band Distraction Front rt / lf
Band Distraction Back rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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