181219

Next Week's Schedule

Pre-Wod
Dynamic Group Warm-Up


2 Rounds:
5 High-Hang Muscle-Snatch
5 Snatch Push Press
3 Overhead Squat
3 Snatch Balance


15 PVC Passthrough
Pec Stretch
15 PVC Passthrough

Workout of the Day for Wednesday, December 19th, 2018:
Power Snatch EMOM:
3 x 3 @ 55%
3 x 3 @ 65%
3 x 3 @ 75%

*1 minute rest in-between sets

3 Rounds:
10 Hang Power Snatch 115/80-lb, or 60% 1RM
20 Box Jump Over 24/20″

Sweat Sessions Workout for Wednesday, December 19th, 2018:
Mobility:
Hamstring (2 min/side)
Pigeon (2 min/side)

Skill: Hip Hinge, & Dead Bug

3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike/Row/Ski
• Push-Up
• Double KB Sumo Deadlift
• Dead Bug Rocks

*2 minutes rest in-between Rounds