Pre WOD:
4 sets*5 Box Back Squat 82%/RIR 2-3
Box at parallell, focus on speed
WOD:
A, EMOM 12 min:
1 Squat Snatch+1 Overhead Squat
70%+
B, 4-3-2-1 min Amrap:
6 Power Snatches 40/25 kg (90/55lbs)
6 Lateral Burpees
Rest 1 min in between sets
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
