Pre WOD:
Snatch Complex:
A, 5 sets: 3 Hang Power Snatch+3 Overhead Squats+3 Snatch Balance
Weight: 65% of 1 RM Snatch each set
B, 3 set*2 Snatch Pull 105%
WOD:
A, EMOM 10 min:
1 Thrusters 75%+
– Build up to todays heavy
B, Benchmark: Long ”16.5”
21-18-15-12-9-6-3 reps, for time of:
Thruster, 43/29 kg* (95/65 lbs)
Bar Facing Burpee
Cap 20 min
* Use 40/30 kg if not enough plates
Post WOD:
Lower Body Accessories 1 Week 1/4:
3 Rounds for quality:
12 Good Mornings RIR 3
16/16 Banded Hamstring Curl
45 sec Sandbag Bearhug Hold
Rest as needed between rounds
Monthly Challenge Mobility Video: HIPS
https://www.youtube.com/watch?v=aTwfkOGP900