DATE – Sunday – STRENGTH
Warm-up/Mobility
2 x 300m Row: Alternate w/partner, working on hip mobility between sets.
Thoracic Mobility w/lacrosse ball
WOD A) Snatch:
60% x 2 reps
70% x 2 reps
80% x 2 reps
85% x 2 reps
WOD B) Strength/Midline
3 sets, rest 60 secs between exercises:
Snatch Grip Push Press x 5 reps + OH carry
Banded Plank x 45-60 secs
Weighted Hip ext. x 10-15 reps
DATE – Sunday – WOD
Warm-up) Dynamic Gym lengths
Mobility) Hamstring/Shoulder Stretch
WOD A) 4 sets:
1) Deadlift: 8-10 reps – Heavy but PERFECT mechanics
2) Bench Press: 8-10 reps – heavy as possible
*Rest 2-3 mins between exercises
WOD B) 10 Rounds:
60m Sprint
*Rest 1:2
