DATE – Sunday – STRENGTH
Warm-up: Junkyard dog
Mobility: 5 min of personal mobility time (Hips / thoracic spine / shoulders etc)
WOD A) 6 x 3 hang snatch (3 unbroken reps, work on speed under the bar)
WOD B) 4 x 1.1.1 snatch pulls @ 100-105% of 1RM
WOD C) 3 x 15 weighted hip extensions
DATE – Sunday – WOD
Warm-up: Dynamic shoulder / core warm-up
Mobility: 5 min to lacrosse ball shoulders
WOD A) Kipping pull-up practice – 6-8 minutes to work on whatever progression you are at. Quality > Volume
Review WOD B movements and scaling options
WOD B) 5 Tabata interval sets (20s work / 10s rest x 8) for each movement – rest 1 min between movements (25 mins)
Hollow rocks or (Parallette L-sit hold @ 10 work / 20 rest)
Pistols (alternating)
Static handstand hold
Jumping lunges
Dead hang to inverted on rings (sub ring tucks / toes to rings)
