Pre WOD:
Extra Prep for todays Snatch:
Mobility:
3 Rounds:
60 sec Air Squat Hold
30 Sec Passive Hang
10/10 Thoracic Rotation
5 Wall Slides
Passive Hang: https://youtu.be/UfCUDQBF_qw
Thoracic Rotation https://youtu.be/QWwiOHexU8I?si=t7PBbS4SI1AbtCyT
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: 1 RM Snatch
B: Benchmark Karen meets Isabel,
5 rounds for time of:
30 Wall Balls,9/6kg (20/14 lbs)
6 Power Snatches 50/35kg (110/80 lbs)
TC 13 min
Post WOD:
Row progression
2x650m @ zone 2-3
2x450m @ zone 3
2x250m @ zone 3
1 min rest between all intervals
