Sunday
Warmup) in partners:
Partner A) Row: 40 secs easy pace/20 secs fast pace x 3 (3 mins)
Partner B) Crossover Symmetry, 6-10 reps per exercise:
Archer
Tiger Walk
WY Negative
Snow Angel
ATYT
Mobility)
Hip/Ankle Mobility/Hip Extension Lunge
Stretch Shoulders/Thoracic on box
WOD A) E2MOM x 9 sets (16 mins): 3-position Snatch
2 sets @ 55-60%
2 sets @ 60-65%
2 sets @ 65-70%
3 sets @ 70-75%
**Speed and positioning over weight for this drill**
Adv: Floor – Below Knee – Hi Hang
Int-Beg: Hi Hang – Below Knee – Floor
WOD B) Alt. E90secs x 4 sets (12 mins):
1) 4-6 Overhead Squats – start at your last 3-pos weight at least, adding as required
2) 3 Snatch Pulls – 100-110% of 1RM
WOD C) 3 x 1km Row – rest 4-5 mins between each interval. Goal is consistency, record slowest time
COOL-DOWN) Crossover Symmetry “Iron Scap” workout
