DATE – Wednesday October 29th

 

Warm-up: Crossover Symmetry activation + Dynamic hip warm-up (10 min)

 

Mobility: Dowel dislocates, dowel eternal rotation + shoulder extension stretch

 

(Review Power Snatch and touch and go techniques with dowel)

 

WOD A) In 15 min, build to a 3 RM “touch and go” power snatch

 

WOD B) 5 rounds for time:

6 Power Snatch

6/4 Muscle ups

 

Rx/Adv: 135/85, Int: 115/75, Beg 95/65 or less

Scale the muscle ups to a volume you will be able to complete. 4 reps is the Rx for females.

 

(Or for those without muscle ups)

 

WOD C) 5 rounds for time:

6 Power Snatch

10 Chest to bar pull-ups ‘or’ Regular pull-ups

10 Ring Dips ‘or’ Bar dips

 

Rx/Adv: 135/85, Int: 115/75, Beg 95/65 or less