Tuesday
Warmup/Mobility) 1 Round (5-6 mins to complete):
8-10 Hip Circles/Leg Swings per leg
50’ Straight Leg Bear Crawl
10-15 GHD Hip Ext.
10-15 PVC Dislocates
10 -15WY’s with light plates
3 Rounds alt. EMOM:
3 Muscle Snatches + 3 snatch balance – add weight as required
4-5 Box Jumps – challenging height
WOD A) 25 mins to establish a 1 rep max Snatch
– experienced lifters go straight away & start clock, work on tech with newer lifters and work from hang as required
– Make small incremental jumps and rest as needed between sets, don’t be in too much of a rush and miss lifts due to sloppiness
WOD B) e90secs x 6 sets (approx. 8-9 mins):
3-4 Overhead Squats (from racks) – heavy as technique allows, ideally no fails
WOD C) Tabata Overhead Walking Lunges 55/35lb plate (knee stops 1-2” from the ground, don’t let it “bounce” of the floor)
