Have you checked out our Endurance Club yet? Every Sunday at 9am!! Check the blog for the location each weekend.
Fitness – Strength – Community
WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
SKILL:
ADV: 3 x 5 Strict HSPU with a 5 Sec. Negative
INT: 3 x 5 HSPU with a 5 Sec. Negative
SCALED: 3 x 2 Wall Facing HSPU
*Use mats a necessary
PAIR WITH:
3 x 20 Hollow Rocks
LIFT:
Snatch Complex
1 Snatch + 1 Snatch from below the knee
3 @ 60%
3 @ 65%
3 x 3 @ 70%
*Focus on positioning! Knee’s out on first pull in both movements!!
WOD:
“081516”
AMRAP 10
2-4-6-8-10-…
Dumbbell Snatch (70/50) (50/30) (40/20)
Handstand Push-Ups
*Adv. Strict HSPU
**You may also use a KB.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Shoulder Mobility
