General warm-up and core.
V-ups and Russian twists
Banded hip distraction for hamstrings. Banded shoulder MOB.
Amrap 15 minutes
5 Power Snatch, 135 / 95
15 Air Squats
It’s an allover kind of hurt today. Though this WOD hits pretty much everything it will begin to manifest itself first in the legs. These snatches are heavy-ish for a METCON so not rushing them and making sure the bar stays close and we drop under well will make a huge difference 10 mins in. Burpees are burpees, down and up, gravity does half of the work here. Stay tight in the core and keep your knees off the floor. On the air squats you have to focus on keeping the knees out and really squeezing with your backside to keep the work spread out across the entire leg.
15 Back Ext
10 GHD’s (or sit-ups if class is too big)