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).
