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:
3 x 10 Bar O.H. Walking Lunges (95/65) (75/55) (65/45) 55/35)
*Work that stability!
Pair With:
3 x 10 DB Tricep Ext.
LIFT:
Snatch Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
2 @ 70%
2 @ 75%
3 x 2 @ 80%
*Work on your barbell pathway. Focus on positioning
WOD:
“BLAZING INFERNO”
A: 5 Min. Cap
7-5-3
Muscle Ups
Hang Power Snatch (95/65) (75/55) (65/45) (55/35)
OHS
Rest 2 Min.
B: 4 Min. Cap
5-3-1
Muscle Ups
Hang Power Snatch (115/75) (95/65) (75/55) (65/45)
OHS
Rest 2 Min.
C: 3 Min. Cap
3-2-1
Muscle Ups
Hang Power Snatch (135/95) (115/75) (95/65) (75/55)
OHS
*Score = Time or reps completed for each workout.
**Sub. Back Squats for OHS and Burpee Pull Ups for Muscle Ups accordingly.
POST WOD:
Shoulder Mobility
