| a) WARM UP:
10 min AMRAP – move deliberately
- 10 cals row
- 10 dowel pass thrus
- 10 dowel overhead squats
- 10 situps
- 10 cossack squats
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| b) STRENGTH/SKILL:
Snatch Complex – Building every 1:30 for 9 min:
- From the rack: 3 Snatch Balance + 1 OHS (5/10# up from last week if it feels strong)
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| c) WOD:
EMOM for 20 mins
- Even: 5 thrusters (95/65), then 4 sprint lengths from rig to wall.
- Odd: 5 overhead squats (95/65), then 30 double unders
*scale appropriately
** set up the bar near the rig. The sprint is from the rig to the side (west) wall, 4x. |
d) ACCESSORY WORK:
- 3×10 DB Single arm DB press
- 3×15 Back Ext
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e) RECOMMENDED MOBILITY:
- Pec smash, door stretch
- T spine roll out and stretch
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