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

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