WARM UP
Row 500m
Dynamic hip + shoulder circles
Dynamic hip + shoulder circles
MOBILITY
2 rounds through, 30-40s each:
Bench/box shoulder opener
Scapular/shoulder activation pass throughs (prone)
then:
Active pigeon pose (30-40s/side)
Post squat hold/ankle prep (30s/side)
Bench/box shoulder opener
Scapular/shoulder activation pass throughs (prone)
then:
Active pigeon pose (30-40s/side)
Post squat hold/ankle prep (30s/side)
WOD A
Every 2 min x 8 sets:
(Most working sets at 65-75% of 1RM, no heavier)
(Most working sets at 65-75% of 1RM, no heavier)
High hang snatch + Snatch with no foot movement
WOD B
Every 3 min for 5 sets: Back Squat x 5
Suggested loading per set based off 1RM:
1: 60-65%
2: 65-70%
3: 70-75%
4: 75-80%
5: 80-85%+
Suggested loading per set based off 1RM:
1: 60-65%
2: 65-70%
3: 70-75%
4: 75-80%
5: 80-85%+
Back Squat x 5
WOD C
3 rounds NFT:
12-15 Weighted hip extensions
8/side Single arm KB Row (@3,1,X,1)
20-25 Hollow rocks **
**Adv: try a light plate in hands and squeezed between feet
Beg: 45-60s Hollow hold
12-15 Weighted hip extensions
8/side Single arm KB Row (@3,1,X,1)
20-25 Hollow rocks **
**Adv: try a light plate in hands and squeezed between feet
Beg: 45-60s Hollow hold
