WARM UP – MOBILITY

1) 5 sets:

Row, ski or bike: 20 secs easy / 10 sec hard, building each set

2)

Banded shoulder warmups

Banded g-mornings

BB Hang power snatch warmup

WOD A

TOMBSTONE TUESDAY

3 Sets for time:

1km Row, ski or 2.5km bike

30 – 20 – 10 Hang power snatches

95/65lb – 115/80lb – 135/95lb

– rest 3 mins between sets –

– Start with a snatch weight that you could get 10-15 reps UB and build each set

– Subtract 6 mins of rest from final time

WOD B

In the remaining time in class, 3 sets at an easy pace:

10 /side Off the knee external rotations

15-20 Banded low rows

40-60 secs Weighted plank