“POP” WOD 6/21/22

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Snatch Extension
Then:
Mobility


WIN
SKILL:
3 Sets
30 Sec. Headstand
50 Ft. DB OH Walking Lunge 
*Switch arms at 25 Ft.
10 Banded Face Pulls
LIFT:
Tall Snatch
3 x 3
*Empty BB
Then:
Hang Squat Snatch
3 @ 65%
3 @ 70%
2 x 2 @ 75%
*Work on catching in the squat every rep.
WOD:
“POP”
AMRAP 5
5 Power Snatch (135/95) (115/75)
7 Pull Ups
3 Min. Rest
AMRAP 5
2-4-6-8-10-Etc.
Squat Clean
T2B


FIT
SKILL:
3 Sets
30 Sec. Hollow Hold
50 Ft. DB OH Walking Lunge 
*Switch arms at 25 Ft.
10 Banded Face Pulls
LIFT:
Back Squat
3 @ 65%
3 @ 70%
2 x 2 @ 75%
WOD:
AMRAP 5
10 Alt. DB Snatch (50/35)
10/8 Cal. Row
3 Min. Rest
AMRAP 5
2-4-6-8-10-Etc.
Alt. DB Hang Squat Clean
Hanging Knee Raises


AT HOME
SKILL:
3 Sets
30 Sec. Hollow Hold
50 Ft. DB/KB OH Walking Lunge 
*Switch arms at 25 Ft.
LIFT:
Goblet Paused Squats
4 x 8
*2 Sec. pause at bottom
WOD:
AMRAP 13
2-4-6-8-10-Etc.
DB/KB Snatch
Sit Ups
DB/KB Backward Lunges

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