DATE – Sunday July 20th
Warm-up/Mobility: (15 min)
– 500m Row + Dynamic leg warm-up + pre-squat hip opener
– Crossover Symmetry activation + 15-20 Dowel dislocates
(Start on either, complete then switch)
WOD A) Snatch x 1.1. every 90s x 10 sets
(Build from 50-55% to 85-90% of 1RM)
WOD B) 4 sets of each – alternating
B1) Snatch grip Romanian deadlifts x 5 (@3,1,1,1)
B2) Static dips x 15-20 (use matadors or parallettes)
– Rest as needed between movements
WOD C) 3 rounds NFT:
C1) Sorensen hold on GHD x 45-60s (weighted if 60s is easy)
C2) Strict toes to bar x 8-10 (controlled negative if possible)
C3) Single arm KB overhead walking lunge (10R+10L)
