DATE – Sunday – STRENGTH
Warm-up/Mobility)
5 mins Dynamic lengths
Shoulder stretch w/bands
Pre-squat hip opener
WOD A) Snatch:
2×2 @ 75%
2×2 @ 80%
3×1 @ 85%
*Rest 60-90 secs between sets
WOD B) 3 sets:
Snatch Balance x 3 reps
Halting Snatch Pulls – 3 seconds above knee x 3 reps
DATE – Sunday – WOD
Warm-up/Mobility)
Lacrosse ball pecs & rear delts – 90 secs each
Band Pull-aparts
WOD A)
1) Bench Press: 5 x 5 – heavy as possible
2) Bent Row (pronated): 5 x 6-8 – heavy as possible
*Alternate exercises, resting 60 secs between
WOD B) For time:
3 Rope Climbs
25 Hand Release Pushups
200’ KB Carry 24/16kg – one overhead and one held by side, alternate after 100’
25 Toes to Bar
200m Sandbag Carry Heavy/Light – Front Rack
25 Hand Release Pushups
200’ KB Carry 24/16kg – one overhead and one held by side, alternate after 100’
25 Toes to Bar
3 Rope Climbs
