DATE – Sunday – STRENGTH
Warm-up/Mobility
WOD A) 15 Min to establish a 1 RM snatch
WOD B) 4 x 3 (Snatch grip deadlift, 3s pause just above the knee, then high pull.)
WOD C) 3 Alternating sets:
C1) 10-12 weighted hip extensions
C2) 20 Barbell side bends (slow and controlled)
C3) AMRAP Strict pronated pull-up (3,1,x,1) (Jumping pull up with 4-5s eccentric as sub)
DATE – Sunday – WOD
Warm-up: 750m Row (for those not in strength class)
Mobility Banded shoulder stretches
WOD A) 3 sets of:
3 times front & back levers on rings (use spotters)
WOD B)
For time:
21 x Kettlebell swings (24/16)
21 x Ring dips
21 x Burpees
200m run
15 x Kettlebell swings
15 x Ring dips
15 x Burpees
200m Run
9 x Kettlebell swings
9 x Ring dips
9 x Burpees
200m run
