DATE – Sunday – STRENGTH
Warm-up: 5 min dynamic movement / Snatch prep
Mobility: Banded overhead stretch + Banded squat hold (1min)
WOD A) (10 min)
4-5 building sets of: Snatch grip deadlift, hang power snatch, snatch balance
WOD B) (12 min)
Build to a heavy single snatch
WOD C) 3 rounds:
C1) 3-5 x Snatch high pulls w/3s pause just above the knee.
(Make sure your weight has shifted to your heels on this pause)
C2) 12-15 x weighted hip extensions
DATE – Sunday – WOD
Warm-up: Partner med ball warm-up
Mobility: Lacrosse ball into pecs + shoulders
WOD A) 3 rounds NFT: (15 mins)
A1) 50’ Handstand walk / 30-40s Handstand hold / 3-5 Wall walks
A2) 3 x Ring front & back levers (tuck position, use spotters)
A3) 20-30s Parallette L-Sit hold / Tuck hold
B) Row for max meters: 30s on / 90s Rest x 8
