Strength
Snatch + Overhead Squat 4x3
Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
WOD
"Touchdown Jesus"
Every 5:00 (3 sets)
6-4-2
Overhead Squats 135#/95#
12-8-4
Chest to Bar
*Score is slowest set
WOD
"Somebody’s Watching Me"
For Time:
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
*16:00 Time Cap
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-|
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Front Squat
3x5 at 70%
WOD
3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees
Matt Dzik
