DATE – Sunday – STRENGTH

 

Warm-up

 

500m Row

 

3 Rounds:

5 Glute Bridge x 5 seconds

5 Floor Jumps

25’ Duck Walk

10 Dislocates w/orange band

 

Mobility

 

T-Spine Roll

 

WOD A) (20 mins)

 

7×1 3 Position Snatch (Hi to Low) – Focus on perfect mechanics before adding weight

 

WOD B)

1) 3×5 Snatch Grip Push Press

2) 3×7-10 GH Raise

*Alternate exercises, rest 45-60 secs

 

 

 

 

 


 

 

 

 

DATE – Sunday – WOD

 

Warm-up

 

5 mins Agility Ladder

 

Mobility

 

Shoulder Stretch w/band

Hip Prep

 

WOD A)

 

10-8-6-4-2 of:

Chest to Bar Pullup

Front Squat 135/95lb

Handstand Pushup

 

-REST 2 MINS-

 

WOD B)

 

5 mins to Establish a 1RM Power Clean