DATE – Thursday December 11th
Warm-up/Mobility:
Junkyard dog
Roll-out: quads, thoracic spine, lats
Pre squat hip opener
Dowel dislocates
Burgener warm-up / tech t’n’g snatch
WOD A) Every 90s x 10 (5 alternating rounds)(15 min)
A1) 3 “touch and go” Squat snatch (Start light/moderate and increase to a heavy unbroken set of 3)
A2) 3 Pronated grip strict pull-ups @3,1,1,2 (Weighted if possible @50-60% of 1RM on all sets)
– Beginner lifters work from the hang on the snatches.
– For those athletes on thin bands remain on tempo for pull-ups, if not do a jumping pull-up, chin over bar hold, and control negative down.
WOD B) Complete for total reps: (12 min)
90s Alternating dumbbell snatch (45/30lb)
90s Box jumps (30/24”)
90s Wallballs (20/14lb)
– 90s Rest –
60s Alternating dumbbell snatch (45/30lb)
60s Box jumps (30/24”)
60s Wallballs (20/14lb)
– 60s Rest –
30s Alternating dumbbell snatch (45/30lb)
30s Box jumps (30/24”)
30s Wallballs (20/14lb)
