STRENGTH
Warm-up/Mobility: Coaches choice – Snatch prep work
WOD A)
Spend 15 min working up to a heavy single Snatch
WOD B)
Snatch 70-75% of 1 RM
2 reps EMOTM for 10 min
WOD C) (20 mins)
3 alternating rounds – rest 60s btw movements:
C1) Weighted push-up 8-12 reps
C2) Strict Toe to Bar 8-12 reps
C3) Kettlebell Bulgarian split squat 6/leg
WOD
Warm-up:
Alternating Tabata set: (4 rounds each)
Handstand hold
Skipping or Doubleunders
Mobility:
Barbell triceps smash
Shoulder extension off barbell stretch (palms down)
Banded overhead shoulder stretch (palms up)
WOD A)
EMOTM: 8 min alternating (4 rounds each)
A1) 3 wall walks
A2) 20s parallette L-sit / tuck hold
WOD B)
5 rounds for time:
9 Ring dips (or bar dips with band)
12 Slamballs (30/20lb)
15 Ab-mat situps
