WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 Rope Pull Ups
10E Rear Delt DB Row
10 Bar Roll Outs
10 Max Effort Plate Pinches
LIFT:
Full Snatch
3 @ 65%
3 @ 70%
3 x 3 @ 75%
*Focus on positioning! Knee’s out on first pull!!
WOD:
“SWIFT WIND”
3 Rounds
15 KBS (70/53) (53/44) (44/35) (35/26)
10 Burpees
POST WOD:
Roll & Stretch
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