-Warm Up-
(10-12 minutes)
3 rounds
10 shoulder openers
5 inchworm + push up
10 bootstraps
10 tuck ups
Into..
3 rounds (2 w/ PVC 1 w/BB)
5 dip drive shrug
5 snatch high pulls
5 snatch drops (bar overhead, drop into power position)
-WOD-
3 SETS
8 Power Snatch (95/65)|(65/45)
10 V-Ups or Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (135/95)|(95/65)
15 V-Ups or Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (155/105)|(115/75)
30 V-Ups or Tuck-Ups
(Score is Total Time)
STRENGTH (PoSt WOD)
Bench Press
7-7-7
*After each set, perform 10-15 reps of strict “Diamond” Push-Ups. Hands placed close together in the shape of a diamond.
**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.
(Score is Load)
