Sunday Oly/Strength/WOD
Warmup/Mobility)
7-10 mins Dynamic Lengths; lower body focused
10-15 bent over fly’s with light plates
8-10 WY’s with light plates
Banded Shoulder Stretches; Pec/Bully/Overhead x 30-40 secs each
WOD A) Barski Snatch: 15 mins to build to a heavy 3 rep Hi-Hang Snatch
WOD B) Barski Clean + 1 Jerk: 15 mins to build to a heavy 3 rep Hi-Hang Clean + 1 Jerk (Perform 1 Jerk at after your 3rdClean rep)
WOD C) 4 Rounds:
10 KB Clean & Press/Jerk Left Arm – Heavy as Possible
10 KB Clean & Press/Jerk Right Arm
10 Bent over Barbell Rows – Heavy as Possible
-Rest 90 secs-
WOD B) Shoulder Recovery: Band pull-aparts/trap raises x 10-15 reps of each
