DATE – Sunday – STRENGTH

 

Warm-up

Junkyard Dog

 

Mobility 

Shoulder band stretch

Hip Mobility

 

WOD A)

1) 7×1 3-Postion Snatch (heavy but perfect mechanics – rest 90 secs)

 

2a) 5×3 Pause Front Squats (hold bottom of first rep for 3 count)

2b) 5×5 Weighted Pull Up

 

*Complete set one of a), rest 60 secs, then complete set one of b). Repeat for 5 sets.

 

3) 4×8 Glute Ham Raises or 4×10 Back Extensions

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