Pre WOD:
Snatch:
E2MOM for 12 min:
1 Power Snatch+2 Low Hang Squat Snatch
Weight: 65%+
WOD:
A, Front Squats:
A1, 3 set*5 Front Squats 75%/RIR 2
A2, 3 set*12 Weighted Push Ups on Dumbbells RIR 2
B, 4 sets* 3 min on/1 min off
2-4-6-8-10 reps of….
Thrusters 40/25 kg (90/55 lbs)
Toes to Bar
Restart each interval
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
