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

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