DATE – Sunday – STRENGTH
Warm-up
500m Row
3 Rounds:
5 Glute Bridge x 5 seconds
5 Floor Jumps
25’ Duck Walk
10 Dislocates w/orange band
Mobility
T-Spine Roll
WOD A) (20 mins)
7×1 3 Position Snatch (Hi to Low) – Focus on perfect mechanics before adding weight
WOD B)
1) 3×5 Snatch Grip Push Press
2) 3×7-10 GH Raise
*Alternate exercises, rest 45-60 secs
DATE – Sunday – WOD
Warm-up
5 mins Agility Ladder
Mobility
Shoulder Stretch w/band
Hip Prep
WOD A)
10-8-6-4-2 of:
Chest to Bar Pullup
Front Squat 135/95lb
Handstand Pushup
-REST 2 MINS-
WOD B)
5 mins to Establish a 1RM Power Clean
