W.U. Shoulder Mobility

Skill:  Cover Power Snatch and ROM for WOD

W.O.D  4 Rounds for time of

  • 10 x Power Snatches 75/55
  • 10 x Box Jumps 30/24
  • 10 x KB Swings 70/53
  • 10 x C2B Pullups

CORE:  7 Min Clock

  • Russian Twists :40 sec on/:20 sec off 
  • V-Up's :40 sec on/:20 sec off

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OLY Group:  

  • OH Squat:  5 reps x 4 sets @ 60%
  • Halting Snatch Deadlift (Pause 3 sec) + Hang Power Snatch: 75% x 3 reps (4)
  • Snatch Grip behind the Neck Push Press:  70% x 5 (4)
  • Weighted Step Ups:  3 sets of 10 each leg (choose weight)
  • Good Mornings or GHD Back Ext:   3 sets of 20
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