Tuesday, October 8
WOD
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Warm-up:
150m Run
10 PVC passthrough
5x thrugh Burgener Warm-up w/ PVC
10 Floor slide
5 DBL push-up burpee
6 Spiderman lunge w/ reach
5 Snatch pull w/ empty bar
5 Hang power snatch or hang clean & jerk
4 Up down dog
WOD:
A) EMOM x 4
Snatch Pull
B) EMOM x 8
2 Hang power snatch
Build gradually to a moderately heavy load with the main focus on technique over load.
*If you aren’t able to get into the proper overhead position for the snatch, perform a hang clean and jerk instead.
C) 8 minute AMRAP:
150m Run
15 Push-up
Mobility: (To be performed after class or at home)
:30 Puppy dog
1:00 Twisted cross
1:00 Archer
