WOD 201203 - FRIDAY



WARM UP

Coach's Stretch

Shoulder and T-Spine mobility

3 RDS

6 PVC OHS

4 Hollow Swings + 4 Alt T2B

6 Broad Jumps

25 DU's or 40 SU's



Skill / Strength

Snatch Complex


5 Sets

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch


70-75% or moderate-heavy load

*choose wieght you can do unbroken sets




WOD


27-21-15-9

Ab-Mat Sit Ups

Pull-Ups

Double Unders


TC: 14 Mins


Post WOD Accessory:

50 L/R Side Plank Rotations

https://youtu.be/oMF8P-FT_eo


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