“JOHNNY BLAZE” WOD 9/30/22

WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
3 Sets
8e Rear Delt DB Row
10 Bar Roll Outs
5 Strict Pull Ups
LIFT:
Tall Snatch
3 x 3
*Keep working that catch!
Full Snatch
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
WOD:
“JOHNNY BLAZE”
3 Rounds
25/20 Cal. Bike
10 C2B Pull Ups
8 Squat Snatch (135/95) (115/75)

FIT
SKILL:
3 Sets
8e Rear Delt DB Row
10 Bar Roll Outs
5 Strict Pull Ups
LIFT:
Back Squat
4 x 3
*Build
WOD:
3 Rounds
25/20 Cal. Bike
20 Alt. DB Snatch (50/35) (40/30)
20 Burpees

AT HOME
WOD:
EMOM 30
MIN. 1: 10 Burpees
MIN. 2: 10 DB/KB Snatch
MIN. 3: 10 Jumping Squats