DATE – Sunday – STRENGTH

 

Warm-up:

500m Row

Snatch prep / Burgener warm-up

 

Mobility: Partner overhead dowel stretch

 

WOD A)  (20 min)

7 x 1 (Snatch + Hang Snatch from knees)

(Work up to a max of 75% of 1RM)

 

WOD B)  (20 min) 4 rounds:

B1) Snatch grip push press (Behind the neck) x 4

Rest 30s

B2) Weighted hip extension x 10-12 reps

Rest 1m

 

 

 

 

 

 

DATE – Sunday – WOD

 

Warm-up: Dynamic gym lengths

 

Mobility:

Barbell tricep smash

Barbell shoulder extension stretch

Band tricep press

 

WOD A)

Bench Press: Dynamic effort

3 reps every 90s x 8

(50% of 1 RM + ~10% Chain weight, or 60-65% of 1 RM)

 

WOD B)

12 min AMRAP:

8 hang power cleans (115/75lbs)

10 Ring Push-ups

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