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
