In case you were wondering what a plate push is. These will be fun today!!
WARM UP:
3 Rounds
50 Single Unders
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
30 Sec. Hollow Hold
5 Strict Ring Dips (Adv. Weighted)
5 Strict Pull Ups (Adv. 3-5 Strict Muscle Ups)
5 Strict HSPU (Adv. 4″ Deficit 1″ above new open standard)
LIFT:
EMOM 15
Snatch Complex
1st Pull + 3 sec. Pause + High Hang Snatch + OHS
(Rest the remainder of the minute)
*Start around 45% 1RM and work to a heavy single for the day.
**Focus on proper positioning.
WOD:
“PLATE PUSHA”
AMRAP 2
Max Distance Plate Push (45/35) (35/25) (25/10)
Rest 2 Min.
AMRAP 2
Max Distance Plate Push
Rest 2 Min.
Max Distance Plate Push
*Score = total distance pushed.
POST WOD:
50 Weighted Sit Ups (Your Choice)
Then:
Roll & Stretch
