DATE – Friday



7-8 mins dynamic – lower body focused



Bilateral internal rotation w/partner x 60 secs each person

Pec stretch on ground or against wall x 60 secs each side


WOD A) (20 mins) Snatch x 2 reps: Progressively add weight working up to no more than 80% of 1RM, then perform 3 sets here.


WOD B) Back Squat: work 4-5 sets of heavy singles for the day, all at 80%+ (90% absolute max.) The goal isn’t to go at 100% effort and establish a new 1RM here, just to get under some heavy weight.


POST-WOD) Easy pace row or run for 3-5 mins plus stretch: couch and shoulders