WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
3 Rounds
10 Lunges w/ Pass Through
10 Good Mornings
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 Reverse Bicep Curls
Burn out set of Banded Tricep Extensions
Burn out set of forearm curls
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“LMNT”
For Time:
50 Ft. DB OH Walking Lunges (50/35) (45/30) (35/25) (30/20(
20 DB Snatch
5 Rope Climbs
20 DB Snatch
50 Ft. DB OH Walking Lunges
*One DB.
**Sub. Rope Climbs for 10 Rope Pull Ups accordingly.
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