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

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