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)

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