Sunday, 21 January, 2018

WARM UP – MOBILITY
Agility ladder + dynamic stretch
PVC dislocates/OHS

Snatch warmup w/BB

WOD A
E2MOM x 5 sets:
3 Position Snatch @ approx. 50-65%

-3 Positions: high hang, knees, floor *not t&g
-Keep these sets fairly light ahead of B, work on technique/speed here

WOD B
Snatch x 2
E2.5MOM x 5 sets:
2 Snatches @ 75-85%

-These should be heavy but no misses
-You can build a little bit, or keep the same weight across

WOD C
Back Squat x 10
3 Super Sets:
10 Back Squats @ 50-60% of 1RM
20 DB Walking Lunges – heavy as possible UB (hold DB’s by side)
-Rest 2 mins-

WOD D
3 Sets:
5 KB Windmills @ 3111 tempo + 100′ OH Carry per side (complete 5th windmill and go straight into OH Carry)
10 Powell Raises per side
-Rest as needed-