Pre WOD:
Push strength
A: 5×5 Bar Dips (or rings) 2RIR
Use bands or add weights
B: Paused Push Ups
3×8 Push Ups with a 2 sec stop in bottom position (not resting on the floor)
Scale to Box Push ups or add weights
*increase difficulty or weights from last week
WOD:
A, Snatch Complex:
5 sets:
1 Snatch Pull + 2 Hang Squat Snatch
– 65%+ of 1 RM Snatch
B, E5MOM 15 min (3 Rounds):
10 Power Snatch 40/25 kg (90/55 lbs)
15/12 Cal Row
25 Line Facing Burpees
Post WOD:
Back Strength (3/6)
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝟯 𝗦𝗲𝘁𝘀:
10 Banded GHD Hip Extension (https://youtu.be/fS0x2LWrwuU?si=QDPvIeg3fqovaAmQ)
40m D-ball/Sandbag Bear Hug Carry, pick weight (Sandbag Bear Hug Carry – YouTube)
*Rest as needed between sets
