Monday, May 27th

Monday, May 27th

Warm-up
Warm-up
A. Activation
3 rounds @incresing intensity 60 seconds row or bike
7 box jump + step down
30 seconds elbows plank

B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch

C. Snatch tenchnical
3 sets
2 pulls from mid shin to the knees
2 pulls from mid shin to power position
2 muscle snatch
2 Pressing snatch balance‚Ä®

Weightlifting
Snatch (1RM)
Work up to a 1 rep heavy/max

Metcon
Metcon (Time)
5 rounds for time
14 Double DB hang snatch @ 50/35
50 double unders

Comp

Weightlifting
Back Squat (3RM)
Work up to a 3 rep max back squat

Accessory
Metcon
5 sets
3 snatch balance @ 50%
6 box jump overs (clearing the box)

Post chain
Reverse Hypers (3 x 20)
On swiss ball, on bench

filed under: WOD