WARM UP
Dynamic full body warm-up/stretch (5-7min)
Snatch technique work with a dowel
Snatch technique work with a dowel
MOBILITY
Double lacrosse ball traps/T-spine
Anterior (pecs) + Posterior shoulder (w/ int/ext rotation)
Anterior (pecs) + Posterior shoulder (w/ int/ext rotation)
WOD A
Every 2 min x 6 sets:
(High hang, Mid thigh, below the knee)
(High hang, Mid thigh, below the knee)
3 Position Snatch
WOD B
Row, HSPU, BJO, Dip (18 min)
Complete 3 rounds for total reps completed:
1 min Row Sprint (Cal)
Rest 30s
30s Handstand Push-Ups
Rest 1 min
1 min Box Jump-Overs (24/20″)
Rest 30s
30s of Ring Dips
Rest 1 min
1 min Row Sprint (Cal)
Rest 30s
30s Handstand Push-Ups
Rest 1 min
1 min Box Jump-Overs (24/20″)
Rest 30s
30s of Ring Dips
Rest 1 min
For larger classes, start half on the rowers and half on the BJO’s
Kipping is allowed on the HSPU for Rx, but if you are proficient then perform strict.
Kipping is allowed on the HSPU for Rx, but if you are proficient then perform strict.
