Warm up & skill
5 minutes jump rope
Banded over head shoulder circles + external rotation
5x
Bar on back press force the extension
OHS with a 3 second pause
Drop snatch
Snatch technique
Power snatch
Power snatch + OHS
Drop snatch
Full snatch
WOD
Spark!
3 rounds for time:
15 power snatches w/65# m/95#
50 double unders
*7 minute time cap
GoFit
Warm up
Dumbbell complex #1
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
DB snatches
WOD
(With a partner)
5x
30:30
-DB snatches
-Jump rope
-DB goblet squats
-Battle ropes
No comments:
Post a Comment