Pre WOD:
Hang Squat Snatch:
6 sets*3 Hang Squat Snatches 70%
– Keep Weight and try to be faster for every set
WOD:
A, Front Squat
3 set*10 reps Front Squats
Weight 65% of 1 RM+
B, EMOM 16 min: (4 Rounds)
1, 5.5 Thrusters 40/25 kg (90/55 lbs)
2, 5.5 Hang Snatches 40/25 kg (90/55 lbs)
3, Max cal Erg
4, Rest
.= Second sets start at 30 sec
Post WOD:
3 Rounds for quality:
25 Banded Lat Pulldown https://youtu.be/SifD_2Q6DUY
12/12 Single Arm Bicep Curl on GHD https://youtu.be/GxH3s_qVOSs
Increase either rep or weight from last week
Monthly Challenge Mobility Video: SPINE
https://www.youtube.com/watch?v=kuUBiVu8vNE
