DATE – Sunday – OLYMPIC/STRENGTH
Warm-up/Mobility)
10-12 mins dynamic
A) (12 mins) Vertical Snatch x 2 reps + 3 Overhead Squats 4-6 sets – light/fast.
B1) Halting snatch-pull: 5 x 3 reps – 2 second pause above knee, heavy.
B2) Snatch grip push press: 5 x 3 reps – heavy
Rest 45-60 secs
DATE – Sunday – WOD
Warm-up/Mobility)
Band pull-aparts
Pec stretch
Overhead stretch
WOD A) (15 mins) 3 alternating sets:
Ring Pushup x 10-15 Reps – focus on shoulder/elbow position and practice ‘turnout’ at the top
Weighted supinated pullup x 6-8 reps
WOD B) 30-20-10 for time:
Single arm KB push press24/16kg (15-10-5 each side – divided any way)
KB Swings 24/16kg
Toes to Bar (Scale to K2E’s or Situps)
