Pre-Wod
Dynamic Group Warm-Up
3 Rounds (5 Min cap):
6 Tall Muscle Snatch
6 Snatch Balance
6 Strict Pull-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)
1 Round: Side-Butt
Skill:
3 Rounds:
High Hang Power Snatch + Hang Power Snatch + Power Snatch, build
Workout of the Day for Monday, October 1st, 2018:
5 Rounds (20 min cap):
200m Run
3 Power Snatch 155/105-lb, or 70% 1RM
15 Burpees
3 Power Snatch 155/105-lb, or 70% 1RM
Sweat Sessions Workout for Monday, October 1st, 2018:
Mobility:
3-Primary SMR, and/or Lacrosse Ball Smash
Skill: ABC Kipping Drills
Every 30 Sec. for 30 min, Alt:
•DB Thrusters
•Rest
•Pull-Ups
•Rest
•Cal Bike, or Row
•Rest