a) WARM UP:
- 400m run with med ball (20/14)
- 10 leg swings – front/back & side/side
- 5 squats with :20s hold at bottom of 5th one
- 10 beat swings
- 5 ring rows
- 10 arm circles each way
- 5 dowel snatch balance
- 10 dowel OHS
- 5 empty bar snatch balance
- 10 empty bar OHS
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| b) STRENGTH/SKILL:
Snatch Complex – Building every 1:30 for 9 min (6 sets):
From the rack:
- 3 Snatch Balance + 1 OHS (add 10/5# to last week’s weight)
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| c) WOD:
2 Rounds For Time:
- 20 Thrusters (95/65)
- 20 Pull ups – no butterfly!
- 20 Wall Balls (20/14#–>11’/10′)
- 20 Calorie Row
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d) ACCESSORY WORK:
- Muscle up work – false grip holds, false grip pull ups, baby swings with tight position/feet together, transition work on low rings, non-false grip work with more hips
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e) RECOMMENDED MOBILITY:
- lats – on rig, banded distraction stretch, roll
- pecs – door stretch and roll
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CrossFit and Personal Training 