WEDNESDAY 8-28-19

WARM UP

3 Rounds:

1 Minute Row

1 Minute Lunge w instep

1 Minute Samson Stretch

3 Rounds:

20 Second Handstand Hold

15 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

Barbell Warmup

Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

Snatch Balance

5 Minutes to Build to a moderate set of 3

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches

Aggressive Under

Working on the Sotts Press and Snatch Balance right before this, let’s carry over the aggressive turnover into the bottom position over to our Squat Snatches.

WOD

30-20-10:

Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Bar-Facing Burpees

Calorie Row

 

 

Post workout

Deadlift Stamina

Warmup Sets

1×10 @ 30% 1RM

1×5 @ 40% 1RM

1×3 @ 50% 1RM

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

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