Wednesday
Warmup/Mobility)
3-4 mins high intensity running drills; high knees, butt kicks etc.
90 secs each side P-chain floss
60 secs each banded Shoulder stretches: overhead/pecs, rear shoulder/middle back
**Review complex with PVC pipe or empty bar**
WOD A) (20 mins) Snatch Complex: warmup to 80-100% of 1RM Snatch and perform 3 sets w/2-3 mins rest:
5 Snatch Grip Deadlift (with explosive hip drive and shrug – feet stay planted)
5 Hang Snatch Deadlift (below knee, as above)
5 Hang Snatch Deadlift (Above knee, as above)
3 Snatch Pulls (from floor; explosive drive up onto toes with shrug and pull)
*Reps can be touch’n’go
**Grip strength may limit you over weight for this drill, lifting straps are allowed if you have them
WOD B) 10,9,8,7…1 of:
Handstand Pushup (Only do prescribed rep scheme if you are able to do 10 reps in 2 quick sets max. otherwise aim for 3-5 reps per round but keep moving – this will give you 30-50 reps which is potentially only 5 less than prescribed but will be more manageable. If you don’t have HSPU’s then today’s sub is Double KB Push Press for 10-1 reps)
Ball Slam 40/30lb
Box Jumps 24/20”
*Keep yourself moving through this workout; don’t get hung up on the HSPU’s, scale reps accordingly for your own benefit!
WOD C) (Optional) 2 Rounds:
20-30 Banded Good Mornings or 10-20 GHD Hip Extensions
30 secs Weighted Front and Side Planks (Side planks can be weighted with a slamball)
10-15 Banded Trap Raises and Pull-aparts
