WARM UP – MOBILITY
(10-12 mins)
500m Run
—
Banded glute warmup
Banded shoulder/snatch warmup
500m Run
—
Banded glute warmup
Banded shoulder/snatch warmup
WOD A
3/6 FRONT SQUAT/BACK SQUAT
In 22 min complete 5 sets of:
3 Front Squats followed by 6 Back Squats at 90% of your 1RM FS.
– Rest ~3 min between working sets
3 Front Squats followed by 6 Back Squats at 90% of your 1RM FS.
– Rest ~3 min between working sets
WOD B
DIRTY DANCING
8 min AMRAP:
4 Snatches (any style) 155/105
6 Overhead Squats
8 Lateral Burpees over Bar
—
Snatches should be challenging but no more than 80-85% of 1RM
4 Snatches (any style) 155/105
6 Overhead Squats
8 Lateral Burpees over Bar
—
Snatches should be challenging but no more than 80-85% of 1RM
ACCESSORY
3 Sets:
Max GH Raises
30-40 secs HEAVY weighted plank
30-40 Secs KB Arm Bar hold light-med weight
Max GH Raises
30-40 secs HEAVY weighted plank
30-40 Secs KB Arm Bar hold light-med weight
