11/3 WOD: Power at the hips…

3
Nov

11/3 WOD: Power at the hips…

Individual Warm-up: 10-back lever progressions

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatches, 10-hang snatches. Part #3: 30-push-ups.

Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Hang Snatch, 1-1-1-1-1-1-1

Recovery: Lacrosse ball MFR, back, knees, shoulders.