Pre WOD:
Single Leg Strength:
A, 3 sets*12 Alt Reverse Lunges
Adjust Weight to RIR 2
WOD:
A, Snatch Complex:
6 set: 1 Snatch+1 Low Hang Snatch+1 Hang Snatch+3 Overhead Squats
Weight: Start at 65% of 1 RM Snatch and build up
B, Amrap 12 min:
10 Deadlift 100/70 kg (220/155 lbs)
15 Hand Release Push Ups
3 Wall Walks
– rest 30 sec between rounds
Post WOD:
𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk
𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://www.youtube.com/watch?v=2Fmzbs5YWb4
