WARM UP:
400 M. Row or Run
10 Y’s, T’s, and W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Hip Mobility
LIFT:
Snatch + OHS
10 x 1
*Every :90 Sec.
**Start at 50% 1RM and add weight each round according to level. Work heavy.
WOD:
E4MOM… For As Long As Possible (5 Rounds Max)
18/15 Cal. Row
12 C2B Pull Ups
12 OHS
R1: (95/65) (75/55) (65/45) (55/35)
R2: (115/75) (95/65) (75/55) (65/45)
R3: (135/95) (115/75) (95/65) (75/55)
R4: (155/105) (135/95) (115/75) (95/65)
R5: (175/120) (155/105) (135/95) (115/75)
*Sub. Back Squat for OHS accordingly.
**Score = Total Time or Total Reps Completed.
POST WOD:
2 Rounds
Y’s, T’s, and W’s
Reverse Flys
Face Pulls
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