Monday Desember 22nd

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Strict Press (Deload)
3 sets x 8 reps @ 65%
Rest 90 sec

DB Push Press
3 sets x 11 reps

WOD:

Snatch Partner Workout

6 Rounds for time:
10 Snatches 60/45 kg (135/95 lbs)
20 Toes to Bar
40/30 cal Erg

Then until Cap 35 min:
Build to a heavy Snatch of the day

Score 1: Time in Workout
Score 2: Heaviest weight lifted in Snatch

Post WOD:

3 rounds:
12 Banded Hip Thrusts
15 Banded Glute Bridges
10/10 Fire Hydrants
12 Frog Pumps

Rest as needed rounds and movements