WARM UP – MOBILITY
Dynamic hip and shoulder circles
Snatch prep: hip and overhead openers
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Dowel dislocates, overhead squats, and snatch technique review
WOD A
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
12 minutes to build to a moderately heavy set of:
1 Power snatch + 1 Overhead squat + 1 Squat snatch
Not trying to max out here, treat this as a good technique session and warm-up for WOD B
WOD B
FREEDOM SAUCE
Complete the 4 rounds for total calories rowed:
3 min AMRAP:
21 Overhead Squats (95/65lb)
21 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
18 Overhead Squats (115/80lb)
18 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
15 Overhead Squats (135/95lb)
15 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
12 Overhead Squats (155/105lb)
12 Over-the-Erg Burpees
Max Calorie Row
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Partner up and alternate 3 min sets
(Workout courtesy of CompTrain)
ACCESSORY
3 rounds: rest as needed
15-20 GHD Sit-ups (sub v-ups, tuck-ups or weighted sit-ups)
8-10 Cuban rotations @3,0,3,0
8-10/side Powell raises @3,0,3,0
