DATE – Wednesday
Warm-up: Dowel Burgener warm-up + Review WOD A sequence
Mobility: Partner dowel stretches – overhead + behind the back (extension)
WOD A)
In 15 min work up through 4-5 working sets of:
1 halting Snatch grip deadlift (2-3s pause above the knee)
1 hang snatch from launch position
1 snatch balance
1 overhead squat
Technique work on the KB snatch
WOD B) 3 rounds for total reps: (12 mins)
40s max KB snatch right arm (24/16kg)
20s rest
40s max KB snatch left arm (24/16kg)
20s rest
40s max push-ups (Sub parallette, bench or box push-ups)
20s rest
40s max box jumps (30/24)
20s rest
WOD C) 3 x Max effort – L-sit parallette hold (or tuck hold)
– Rest 60-90s between efforts –
