Pre WOD:
Use todays Warm Up to prepare a little extra for todays 1 RM Snatch
A, 3 set*3 High Box Jump
B, Mobility:
3 Rounds:
1 min Table Overhead Stretch
1 min Air Squat Hold
Video:
Table Overhead Stretch: https://youtu.be/cVmJNuDrIds
WOD:
A, Test: 1 RM Snatch
B, Heavy Benchmark Test:
”Isabel”
30 Snatches 61/43 kg (135/95 lbs)
Cap 12 min
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