DATE – Sunday – STRENGTH

Warm-up

400m Ball Run 20/14

Mobility

Shoulder band pull-aparts

Pre-squat hip mobility

 

WOD A)

Hi-Hang Snatch: 5×3 – heavy but perfect, rest 90 secs

 

WOD B)

3×3 Snatch First Pull (3 second pause above knee) + Hang Snatch Pull

3×5 Snatch Grip Push Press

*Heavy as form will allow for both exercises. Alternate, resting 60 secs between

 

DATE – Sunday – WOD

 

Warm-up/WOD A)

1) For time:

With a partner, accumulate 2km on the rowing machine as fast as possible, rowing no more than 250m at a time.

 

2) Movement prep/warm-up

 

WOD B)

For time:

1 Rope Climb (3 Strict Pull-ups ‘OR’ 5 Ring Rows)

5 KB Man Makers 2 x 16/12kg

20 OH Walking Lunges 55/35lb plate

1 Rope Climb

4 KB Man Makers

18 OH Walking Lunges

1 Rope Climb

3 KB Man Makers

16 OH Walking Lunges

1 Rope Climb

2 KB Man Makers

14 OH Walking Lunges

1 Rope Climb

1 Man Maker

12 OH Walking Lunges

*Man Maker = pushup, row left arm, pushup, row right arm, power clean,  push press