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WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Mobilization

1-2 minutes/side Lax Ball/Foam Roller/Household Item Pec Mobilization

Spend additional time mobilizing/stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 “PVC” Pass Throughs

5 Wall Therapy Squats

10 Scapula Push-ups + Single Arm Plank Tap

For quality, not for time. Spend additional time warming up as needed.

2a) Strength/Volume Work – 3 sets of: 5 Muscle Snatch

Use this as warm-up and positional work. Reset the bar on the floor between each rep.

2b) Strength/Volume Work – Establish a Heavy Complex for the Day:

Halt At Knee Power Snatch +

Hang Power Snatch +

Halt At Knee Snatch +

Overhead Squat

Don’t spend more than 20 minutes on this. You choose your rest between sets and how many sets you perform. Halt should be 1-2 seconds on each lift. Reset on the floor after the Hang Power Snatch.

3) Met-con – 5 sets of 3 minute AMRAP – 1 minute Rest:

10 Burpee Pull-up or 10 Burpees + 10 Bent Over Dumbbell/Barbell Rows

15 Box Jump Over or Household Item Jump Over or 15 Calories Machine/200m Run

20 Swings

AMRAP in the 3 minutes. Perform this as a pick-up where you left off. Scale reps up or down as needed based on loading of your weight. If your Dumbbells are light you can consider doing the Swings as a Double Dumbbell Swing.

4) Accessory – 8 sets of: 100ft/side Single Arm Overhead Carry

Rest 60 seconds between sets. Use a Dumbbell or other object that’s of appropriate load that you have.

5) Secondary Conditioning – 60 minute AMRAP – Run/Walk:

5 minutes Easy

3 minutes Moderate

1 minute Hard

Smooth and steady, hopefully there will be some sunshine to get out in.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport

Sport Muscle Snatch

Sport Snatch Complex

Met-con Demo