DATE – Sunday – STRENGTH
Warm-up
Junkyard Dog
Mobility
Shoulder band stretch
Hip Mobility
WOD A)
1) 7×1 3-Postion Snatch (heavy but perfect mechanics – rest 90 secs)
2a) 5×3 Pause Front Squats (hold bottom of first rep for 3 count)
2b) 5×5 Weighted Pull Up
*Complete set one of a), rest 60 secs, then complete set one of b). Repeat for 5 sets.
3) 4×8 Glute Ham Raises or 4×10 Back Extensions
