DATE – Friday
Warm-up/Mobility)
(60 secs each side) Sub-scap w/lacrosse ball
(2 mins each side) Rear Shoulder w/lacrosse ball
2 Rounds, 8-10 reps per exercise:
Banded shoulder warmup; Trap raises left & right, overhead press from behind neck
Banded pull-throughs
Air Squats
WOD A) (15 mins) 7 min EMOM:
4 Touch’n’go Power Snatches – heavy but smooth, you can progressively get heavier
*Newer lifters work from hang position
WOD B) (15 mins) 10 min Alternating EMOM (5 sets of each):
1) 3-5 Strict HSPU’s – 1 second pause/lockout at the top of each rep
Adv: To deficit or floor
Int: To Abmat or Banded
Beg: Controlled Negative or Pike Pushup
2) 5 Bent Over Rows @ 3111 tempo (Alternate pro/supinated, also play around with wider and narrower grip positions)
WOD C) 100 KB Swings for time 32/24kg (You should be able to do at least 25 unbroken at whatever weight you are using)
WOD D) Cool-down with 2 sets:
Light plates, controlled movement; bent over or led on bench T’s x 7-10 reps, standing WY’s x 7-10 reps
