WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL:
3 Sets
5 Weighted Strict Pull Ups (Use a med-ball)
8 Weighted Push Ups
8 BB Bent Row
LIFT:
Full Snatch
8 x 2 (Every :90 Sec.)
*Start at 55% and build.
WOD:
“TOMMY”
AMRAP 10
3-6-9-12-ETC.
G2O (95/65) (75/55)
Pull Up’s
FIT
SKILL:
3 Sets
8 Weighted Push Ups
8 BB Bent Row
Burn out set of Banded Lat Pull Down
LIFT:
Close Grip Bench Press
4 x 10
*Build
WOD:
AMRAP 10
30 DB Snatch (50/35)
20/15 Cal. Bike
AT HOME
SKILL:
Weighted Sit Ups
3 x 25
LIFT:
3 Sets
8 Weighted Push Ups
8 Bent Row
8 Reverse Fly’s
WOD:
AMRAP 10
30 DB Snatch or G2O
30 Goblet Squats
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