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