DATE – Sunday – STRENGTH

 

Warm-up: Junkyard Dog + Burgener warm-up

 

Mobility: Banded overhead stretch + banded Olympic squat hold (hip and ankle prep)

 

WOD A) In 12 min establish a 3 RM snatch balance

 

WOD B) In 15 min establish a 3 RM hang snatch (above the knee)

 

 

 

DATE – Sunday – WOD

 

Warm-up: 2 rounds NFT:

10 Sampson lunges

10 squat clean med ball tosses

10 Hollow rocks

 

10 shoulder press w/thin band

 

Mobility: Banded Hip opener lunge – squat prep

 

WOD A) Back Squat 5 x 3 (Rest 2-3 min)

 

WOD B) 3 rounds for time:

25 x Wallballs

15 x Toes to bar

10 x Push Press (135/95) – should be able to go unbroken on these

Rest 3 min between rounds – subtract 6 min from total working time

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