DATE – Tuesday
Warm-up/Mobility)
Lacrosse ball sub-scap & back of shoulders 8-10 mins
Hip circles/hip opener
WOD A) (20 mins) Snatch: perform 6-7 working sets of doubles, starting at 70% of 1RM and going as heavy as 85% – Pause and reset between reps
*experienced lifters getting working straight away, review any tech/drills with newer lifters
WOD B) For time:
1000m Run Sprint
-Rest 2 mins-
800m Run Sprint
-Rest 90 secs-
600m Run Sprint
-Rest 60 secs-
400m Run Sprint
WOD C) (optional) 2-3 sets:
GHD Hip extension x 10-15 reps – add 10-25lbs if possible
Weighted Plank x 45-60 secs – heavy as possible
