WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL:
3 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Full Snatch
3 @ 65%
3 @ 70%
2 x 3 @ 75%
*Perform a set every 90 Sec.
WOD:
“SASQUAT”
21-15-9
Cal. Row
Squat Snatch (95/65) (75/55)
FIT
SKILL:
3 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Bench Press
4 @ 65%
3 x 4 @ 70%
*Add 15 lbs. to your 5RM and take from that number.
WOD:
30-20-10
Cal. Row
Goblet squat (53/35)
AT HOME
SKILL:
3 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Weighted Push Up
3 x 8
*Build
WOD:
50-40-30-20
Air Squat
*400 M. Run after each round
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