Sunday Strength:

WOD A: 6 x 3 position Snatch (high hang, above knee, floor)

WOD B:

B1) Bench Press 5 x 5
– Rest 30s –

B2) Walking lunge 5 x 50′ holding something heavy in front rack (2 x KB’s, Sandbags, or barbell)
– Rest 2min –

WOD C: 2 x 15-20 GHD sit-ups

Sunday WOD:
Warm up / Mobility:
400m run (for athletes not coming from the strength class)

90s Wall adductor stretch

3 sets of:
10 Band pull throughs
10 Glute bridge
3 Wallwalks
WOD A:
4 x 8-10 double kettlebell sumo stance deadlifts
(use plates or small boxes for deficit)
WOD B:

For time:

1000m Row
then 3 rounds of:
50 Doubleunders
30 KB Swings (24/16kg)
20 Pullups

then 800m Run

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