Monthly Challenge
Daily Burpee Challenge
Pre WOD:
Extra Prep for todays Snatch:
Mobility:
3 Rounds:
60 sec Air Squat Hold
30 Sec Passive Hang
15 Sec Wall Bridge Hold
5 Wall Slides
Passive Hang: https://youtu.be/UfCUDQBF_qw
Bridge Hold: https://youtu.be/0pUwcRy_WGw
Wall Slide: https://youtu.be/X9c8MU7vB0M
Plyo:
3 set*3 Seated Box Jump for max height
Seated Box Jump: https://youtu.be/OAZiXkOFVso
WOD:
A, Fitness Level Benchmark:
1 RM Snatch
B, Amrap 14 min:
1-2-3… Snatches 40/25 kg (90/55 lbs)
2-4-6… Toes to Bar
3-6-9… Lateral Burpees
Post WOD:
2-3 Rounds for quality
45 sec Table Front Rack Stretch
8/8 Seated External Rotation
– Rest as needed between movements and rounds
* Increase sec/Reps or movement quality from last week
Table Front Rack Stretch: https://youtu.be/ifYeA6IFkQ8
Seated Ext Rotation: https://youtu.be/3fR6igG7SQk
