STRENGTH

Warm-up) Alternating with partner, 3 rounds:

1) 250m Row
2) Band pull-aparts/dislocates – hip circles etc.

Mobility)

First rib mob w/barbell on rack
Single leg flexion w/band distraction

WOD A) 7×1 3 Position Snatch (high hang, above knee, floor) – focus on perfecting mechanics before adding weight, do NOT got to failure.

WOD B)

Snatch Grip Push Press: 3 reps Every 90 secs x 5 sets – Heavy as possible

WOD C)

Supinated Chin Ups 3×7-10 reps – add weight if possible

WOD

Warm-up

5 mins agility ladder drills
Glute Bridges
Thoracic rotations

Mobility

Posterior chain floss

WOD A) 10mins to build to a heavy-ish Deadlift single past workout weight, 2-3 singles max.

WOD B) 5 Rounds for time:

15 Deadlifts 135/95lb (115/75lb, 75/55lb)
400m Run
15 Abmat Situps

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