Sunday – STRENGTH
Warm-up: Junkyard dog + Burgener warm-up
Mobility: Banded overhead + hip mobility
WOD A) Build to a 1 RM Snatch Balance (15 min)
Optional: If you have issues with the mobility / stability / balance needed to perform the SB effectively, then spend the time working up to a 1RM overhead squat.
WOD B) 5 x 3 High hang Snatch (12 min)
WOD C1)
C1) 3 x 8-10 GH Raises
C2) 3 x 60s Weighted plank
– Rest as needed –
Sunday – WOD
Warm-up: Dynamic shoulder / core
Mobility: Banded shoulder stretches
WOD A)
EMOM x 8
8 x Toes to bar + 4 x Handstand push-ups
Rest 2 min
EMOM x 8
4/2 x Muscle ups + 15 x Squats
(Scale muscle up to 8 pull-ups)
WOD B) Death by Kettlebell Swing (24/16kg) + Push-ups
On the first min, (1 KB Swing + 1 push up), then on the second min 2+2… continued as far as you can.
