DATE – Thursday Sept 18th  

 

Warm-up/mobility: Dynamic lengths + banded knee glute activation + pre-squat prep (10min)

 

WOD A) Back Squat  – Every 2:30 x 6 sets (20 min -5 min to sett-up/warm up then 15 min for working sets)

 

5 @ 65%

3 @ 75%

1 @ 85%

5 @ 75%

3 @ 85%

1 @ 95%

 

Dowel dislocated and shoulder prep. Review snatch technique and barbell complex.

 

WOD B) In 15 min establish your heaviest set of the barbell complex:

4 Snatch grip deadlifts

3 Hang power snatches

2 Overhead squats

 

Ok to work with a partner alternating attempts resting as needed.

Aim to complete 4-5 good working sets in the 15 min time frame.

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