DATE – Sunday – STRENGTH (9:45)

 

Warm-up/Mobility

 

Easy 500m Run

Posterior Chain Floss w/band

T-Spine mobility

 

WOD A)

 

7×1 Snatch Deadlift + Power Snatch + Snatch – Rest 60-90 secs (25 min time cap)

*Increase load as required every 1-2 sets but ideally don’t go to failure. Failing before your 6th set results in a 20 burpee penalty; focus on perfect mechanics before adding extra weight.

 

WOD B)

 

1) Push Press 3×5 (Warm up then perform 3 sets heavy as possible)

2) Hip extension 3×10-15

*Alternate exercises, rest 45-60 secs between

 

DATE – Sunday – WOD (11:00am)

 

Warm-up

 

2 Rounds:

60 secs of skipping

7 box step-ups right leg/7 left leg (not alternating)

5 Ring Rows

10 Ball Slams

 

Mobility

 

Hip extension w/band

Overhead Shoulder Stretch w/band

 

WOD A)

 

4 Rounds, rest 90 seconds between rounds:

15 Russian KB Swings (32/24kg)

200’ Overhead KB Walk 2 x 24/16kg

10-15 GHD Sit Ups

 

WOD B)

 

For time:

3 x 200m Partner Sprint Relay. (Total of 3 200m Sprints each: One person works while one rests).

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