Wednesday, 14 February, 2018

WARM UP – MOBILITY
3-4 mins running/dynamic

2 Rounds:
10 Single Leg DB RDL’s per side
10 Alt. Kossack Squats – hold DB if possible
10 Cuban Rotations + 10 Overhead Squats

Power Snatch warmup w/BB

WOD A
Power Snatch x 5
Power Snatch x 3
A1) EMOM x 5 mins:
5 T&G Power Snatches – start at approx. 60% and build as needed

-Rest 2 mins-

A2) EMOM x 5 mins:
3 T&G Power Snatches
*Record heaviest 3 & 5

WOD B
Light It Up
E2MOM x 8 sets:
8 Deadlifts @ 50-60%
6 Box Jumps 36/30″
4 Strict HSPU’s (at your most challenging progression)

-DL’s shouln’t feel like max effort today, make sure it’s a smooth UB set of 8, you can build if needed
-Complete all movements at a fast pace so that you get some rest between sets
-Record DL weight used

ACCESSORY
3 Sets:
10 DB External Rotations off knee
8-12 GH Raises
100′ 90/90 Upside-down KB carry – farmers carry a heavy KB in your other hand

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