Wednesday, May 7
“Gratitude is not only the greatest of virtues, but the parent of all the others.”
—Marcus Tullius Cicero
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral lunge steps
10 hip & back extensions
1 x Snatch Warm Up with empty bar
Strength/Skill
(Superset)
Bench Press 8-8-8-8-8
Upright Row 12-12-12-12
Athlete Instructions
You choose the load and the equipment (dumbbells, kettlebells or barbell).
Movement Demos
WOD
Power Snatch 1-5-10-15
Athlete Instructions
Complete as-
Work up to a Heavy Single, then:
5 reps @ 90%
10 reps @ 80%
15 reps @ 70%
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side