DATE – Friday November 28th
Warm-up/Mobility: Big dynamic warm-up + stretch.
– Prep ankles, quads, hips, thoracic spine and shoulders for snatching. Finish with some dowel dislocates and snatch/OHS tech.
WOD A) Every 2 min x 8 sets:
1 x Power snatch, hang snatch, overhead squat
– Start out at a light/moderate weight and build to a heavy set for today. 5 min to warm up, 16 min for working sets (21 total) .
WOD B1) 5 min AMRAP:
5 Strict HSPU
10 Ball slams (30/20lb)
– Rest 2 min –
WOD B2) 5 min AMRAP:
8 Alternating pistols (Bulgarian split squats 4R/4L as mod)
12 Alternating Dumbbell Snatches (45/30lb)
Optional WOD C) 3 sets NFT:
10 GHD hip extensions (2,0,1,3) (weighted if needed – but tempo first)
Rest 60s
45s Weighted plank
Rest 60s
