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Tuesday 23rd November

0-5 mins

General Warm Up

5-15 mins

WOD Warm Up & Explanation

  • WOD Prep

  • Row 2 mins

  • Wrist Rotations / Waves

  • 10 Bench Pull Backs

  • 10 Squats & Reach

  • 5 Snatch Grip Deadlift

  • 5 Snatch Grip High Pulls

  • 5 Muscle Snatch

  • 5 Behind the Head Press

  • 5 OHS

  • 5 Heaving Snatch Balance

15-20 mins

Empty Bar Work - EMOM x 5

  • 2 Snatch Grip Deadlift

  • 2 Snatch High Pulls

  • 2 Hang Power Snatch

  • 2 Heaving Snatch Balance / BHPP

20-30 mins

E90s x 6

5 Snatches (Power or Squat)

(Build if possible)

30-35 mins

Rest

35-45 mins

Finisher WOD - AMRAP IN 10 MINS:

8 Cal Row

7 Press Ups

6 Sit Ups

5 Squats

4 DB Shoulder Press (22.5/15)


45-60 mins

Cool Down

  • 2 mins Light Row

  • Calves

  • Hamstrings

  • Quads

  • Glutes

  • Lats

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