Pre WOD:
A, EMOM 6 min:
3 Hang Muscle Snatch+1 Overhead Squat
70% of 1 RM Muscle Snatch
B, E90 sec for 12 min (8 set)
1 Hang Power Snatch+1 Hang Squat Snatch
70% of 1 RM Snatch
WOD:
A, E90sec for 7.5 min
Max Toes to Bar
B, For time:
80 Wall Balls 9/6 kg (20/14 lbs)
80 DB Snatches 1*22.5/15 kg (50/35 lbs)
EMOM from 0: 4 Burpee
Cap 18 min
Post WOD:
Core Accessories:
𝗔, 𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
10-20 sec Hollow Hold
Roll over
10-20 sec Superman Hold
Roll over
10-20 Hollow Rocks
Roll over
10-20 Superman Rocks
Same sequence back to start=1 round
Rest 60 sec between rounds
*See video for movements and to follow along for 1 round. Adjust seconds to something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY
𝗕, 𝟮-𝟯 𝗿𝗼𝘂𝗻𝗱𝘀
20 sec Side Plank (right side)
10 Deep Side Raises (right side)
10 Shallow Side Raises (right side)
10 Leg Lifts (left leg)
20 sec Side Plank (left side)
10 Deep Side Raises (left side)
10 Shallow Side Raises (left side)
10 Leg Lifts (right leg)
Rest 60 sec between rounds
*See video for movements and to follow along for 1 round. Adjust seconds and reps to something you can do unbroken each round: https://www.youtube.com/watch?v=oCox02F9mJY
