Pre WOD:
Tempo Front Squat
4 sets of 5 reps Tempo Front Squat
*7 sec down/7 sec up **2-3 Reps in Reserve
WOD:
Snatch/OH Complex:
5 sets of:
1 Power Snatch
3 Overhead Squats
75%+ of 1 RM Power Snatch
Partner workout:
AMRAP 16 min:
50 Wall Balls 9/6 kg
40 Wall Ball Box Step Overs 24/20
30 Power Snatch 50/35 kg
20 Box Jump Overs 24/20
Post WOD:
Core Accessories:
20 sec Seated Straddle Raise
Rest 10 Sec
20 Sec Straddle Hollow Rock
Rest 10 Sec
20 Sec Straddle V-ups https://www.youtube.com/watch?v=MDZxGsJDpOI&list=PLslMmZPxaPiIHkrvwpz-NuXrkEr88I1JZ
