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

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