a) WARM UP:
2 min Slow Row, bike or ski erg
2 Rounds:
- 5 push ups
- 7 dowel pass thrus
- 9 dowel overhead squats
- 7 banded Good Mornings
- 5 air squats
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b) STRENGTH:
Take about 10:00 mins and build/warm up snatch to 67% of your 1RM.
EMOM for 10 mins of squat snatch:
- Min 1: 2 Reps @ 67% of 1RM
- Min 2: 2 Reps @ 72% of 1RM
- Min 3: 1 Rep @ 77% of 1RM
- Min 4: 2 Reps @ 72% of 1RM
- Min 5: REST
- Min 6: 2 Reps @ 77% of 1RM
- Min 7: 1 Rep @ 82% of 1RM
- Min 8: 1 Rep @ heavy for the day
- Min 9: 1 Rep @ heavy for the day
- Min 10: 1 Rep @ heavy for the day
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c) WOD:
15 min AMRAP:
- 30 Wallballs (20/14#→ 10/9’)
- 20 Power Snatches (75/55)
- 5 Ring Muscle-Ups (scale: 10 C2B pull ups, 10 chin over bar pull ups, 20 jumping pull ups)
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d) ACCESSORY WORK:
- Ring muscle up work – banded strict, transitions, dips or false grip pull ups
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e) POST-WOD RECOVERY/MOBILITY:
- Roll quads, adductors plus couch stretch
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