WARMUP/MOBILITY
Shoulder & Hip circles
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With PVC pipe:
Overhead squat warmup
Snatch warmup
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With PVC pipe:
Overhead squat warmup
Snatch warmup
Hang Power Snatch x 3
-12 mins to build to a heavy triple
-Work from high-hang or anywhere above knee
-Work from high-hang or anywhere above knee
***3 mins after WOD A***
-E90SECS x 3 sets
-3 reps at 90% of A
-E90SECS x 3 sets
-3 reps at 90% of A
Alt. EMOM x 4 Rounds of each
1) 2-3 Rope climbs
2) 10 UB axel bar deadlifts
3) 8-10 Strict ring or bar dips
4) 15 Wallballs
1) 2-3 Rope climbs
2) 10 UB axel bar deadlifts
3) 8-10 Strict ring or bar dips
4) 15 Wallballs
-Same weigt across on the deadlifts, choose a weight that you could do 15-20 with first round as these will catch up by the end!
-Newer lifters don’t use Axel Bars
-Add weight to dips if 10 are easy UB
-Try to go heavier than you usually would on the wallballs
-Newer lifters don’t use Axel Bars
-Add weight to dips if 10 are easy UB
-Try to go heavier than you usually would on the wallballs
Axel Bar Deadlift x 10
Deadlift x 10
3 sets:
15-20 GHD hip extensions
20 DB alt. bicep curls
30 Banded tricep press downs
15-20 GHD hip extensions
20 DB alt. bicep curls
30 Banded tricep press downs
