DATE – Sunday – STRENGTH
Warm-up:
2 rounds:
10 band pull throughs
10 dowel dislocates
10 mountain climbers w/ pause
10 scorpions
MOB: banded hip capsule stretch
WOD A)
Warm up, then 5 working sets of:
1 x power snatch, 1 x hang squat snatch, 1 x overhead squat
– Rest 60-90s between sets –
WOD B)
B1) 5 x 3 Snatch pulls w/ pause
(3s pause just above the knee, drive into full extension & high pull)
Rest 1 min
B2) 5 x 15 GHD Sit ups (or weighted sit up)
Rest 1min
DATE – Sunday – WOD
Warm-up: Volleyball keep ups
Mobility: Lacrosse ball pecs + Band shoulder stretches
WOD A)
Bench press 8 x 2 (Dynamic effort = explosive)
(Experienced lifters use chains or bands)
Rest 45-60s
WOD B:
6 sets for max reps:
Against a 2 min running clock, row 300m/250m (M/F)
In the remaining time, max reps push ups
-rest 2 min-
