DATE – Sunday, January 20 – Strength
Warm-up
2 Rounds:
Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)
Band Pull-Aparts x 10 reps (Thin band – Pronated)
Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)
Band Pull-Aparts x 10 reps (Thin band – Supinated)
Mobility
Banded hip distraction (2 mins each side)
Lacrosse ball roll on ribs (2 mins each side)
WOD A)
1) 1) Snatch: 5X1 at 80%, 2X1 at 90%, 3X1 at 95%, 8X1 at 70% – rest 60-90 secs between each rep through sets of 90%, then 30 secs between each rep at 70%
WOD B)
2) a) 5×3 Snatch High Pulls (Rest 60 secs)
2) b) 5×4 Weighted Ring Dips – Strict (Rest 60 secs)
Do set one of a), rest 60 secs and then do set one of b). Repeat for all 5 sets
3) 4 x 6-8 reps Glute Ham Raise
