Tuesday, October 27
WOD
Warm-up:
10 Leg swings
10 PVC Halo
3 Deep Squat Complex
5 Up/Down dog
10 Air squat
Empty bar
5 High Pull
5 Muscle snatch
5 OHS
5 Hang power snatch
5 Front squat
150m run
WOD:
A) EMOM x 10
Power Snatch (from the ground) + OHS
Build to 70% on sets 1-4
80% on sets 5-8
90% on sets 9 & 10
B) 3 Rounds for time of:
300m Run
12 Front squat
12 Hang power snatch (50% of max)
*12 minute cap.
Home WOD/Zoom:
A) EMOM x 10
DB Power snatch Right + OHS
DB Power snatch Left + OHS
1 Wall walk up
B) 3 RFT of:
300m Run or 60 high knees and 60 mountain climbers
18 DB Goblet squat
12 Alternating hang DB snatch
Mobility:
1:00 Pigeon
1:00 Puppy
