DATE – Sunday – STRENGTH
Warm-up: Junkyard Dog + Burgener warm-up
Mobility: Banded overhead stretch + banded Olympic squat hold (hip and ankle prep)
WOD A) In 12 min establish a 3 RM snatch balance
WOD B) In 15 min establish a 3 RM hang snatch (above the knee)
DATE – Sunday – WOD
Warm-up: 2 rounds NFT:
10 Sampson lunges
10 squat clean med ball tosses
10 Hollow rocks
10 shoulder press w/thin band
Mobility: Banded Hip opener lunge – squat prep
WOD A) Back Squat 5 x 3 (Rest 2-3 min)
WOD B) 3 rounds for time:
25 x Wallballs
15 x Toes to bar
10 x Push Press (135/95) – should be able to go unbroken on these
Rest 3 min between rounds – subtract 6 min from total working time
