DATE – Sunday – STRENGTH

 

Warm-up/Mobility

 

WOD A)

1)  7X1 1 Power Snatch + 1 Snatch Balance + 1 OHS – heaviest possible, rest 60 secs. (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 5X2 Pause Front Squats – heavy (3 sec. pause in the hole), rest 90 secs.

 

3) 4×8 Strict Glute Ham Raises or 4×12 Hip Extensions (rest 60 secs. exactly)

(Demo video – http://www.youtube.com/watch?v=ne_pPfxb-_8)