WARMUP/MOBILITY
10 mins
Band agility / glute activation / squats
Band shoulder warmup / pull-aparts
Band agility / glute activation / squats
Band shoulder warmup / pull-aparts
WOD A
EMOM x 5 mins:
3 touch n go power snatches @ 75% of power snatch
3 touch n go power snatches @ 75% of power snatch
Power Snatch x 3
***5 min clock to start WOD B***
WOD B
E3MOM x 3 sets:
Back squat x 10 reps @ 60-70% of 1RM
Back squat x 10 reps @ 60-70% of 1RM
Back Squat x 10
WOD C
Randy
For Time:
75 power snatches 75/55lb
75 power snatches 75/55lb
***8 min cap***
Newer lifters who won’t be able to hold technique, change WOD to:
3 rounds for time
25 ball slams 30/20lb
15 box jumps 24/20″
Newer lifters who won’t be able to hold technique, change WOD to:
3 rounds for time
25 ball slams 30/20lb
15 box jumps 24/20″
Accessory
2-3 rounds:
10-20 GHD hip extensions
30 sec KB arm bar hold – light
—–
Crossover iron scap
10-20 GHD hip extensions
30 sec KB arm bar hold – light
—–
Crossover iron scap
