Pre Wod: Empty barbell work
-Toe heel snatches
-5x Snatch pulls
-5x Snatch high pulls
-5x Hang snatch
WOD 1: Strength work-Snatch
5x-5x-3x-3x-1x
Power snatch or hang snatch, whatever you need more work with. Increase weight each set, if you set a PR…awesome!
WOD 2: Donkey Kong
21-15-9
KB swings
Box jumps
Burpees
Score= 1x snatch load & time for Donkey Kong.
Post Wod:
Cool down
3x :30 Prone cobra
3x 20 Superman
Results: 175#, 6:30rx
No comments:
Post a Comment