WARM UP:
400 M. Run or Row
10 Y’s, T’s & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Bar Roll Outs
10 Supine BB Row’s
10 Rope Pull Ups
10 Reverse Bicep Curls
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 65%
3 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“98”
3 Rounds
12 Power Snatch (75/55) (65/45) (55/35) (45/25)
24 Wall Ball (20/14) (16/10) (14/6) 10′
POST WOD:
2 Rounds
10 Y’s, T’s & W’s
10 Reverse Fly’s
10 Face Pulls
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