Pre WOD:

3 sets*12 Front Rack Reverse Lunges

– Start around 50% of 1 RM Front Squat and build to a heavy 12 rep

WOD:

A, Snatch:
6 set:
1 Power Snatch+1 Hang Power Snatch
Weight: 70%+ of Power Snatch

B, Amrap 12 min:
3 Power Snatch 50/35 kg (110/80 lbs)
6 Toes to Bar

Post WOD:

* Goal is to improve form from last week

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

https://youtu.be/PYO5Ovyw5Kk

*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