Pre WOD:
EMOM 10 min:
1 Bottom Up Front Squats
Start at 75% and build up to a heavy 5 rep for the day
Video: https://youtube.com/shorts/bNt9sB3ORzc
WOD:
A, Snatch
5 set:
3 Low Hang Snatch+ 3 Overhead Squat
B, 2-2-2-3 min Amrap:
10 Snatches 40/25 kg (90/55 lbs)
15 Toes to Bar
Max Wall Balls 9/6 kg (20/14 lbs)
– 1 min Rest in between amraps
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Single Arm DB Biceps Curl on GHD (RIR 2)
12/12 Lateral Side Raises (RIR 2)
12/12 Seated Dumbbell External Rotation (RIR 2)
Increase reps or weight from last week
Videos:
SA DB Biceps: https://www.youtube.com/watch?v=GxH3s_qVOSs
SA Leaning DB Raises: https://www.youtube.com/watch?v=V8UQGWMYYUo
SA Seated DB External Rotation: https://www.youtube.com/watch?v=rxRV-JCkM7Y
