Pre-Wod
Dynamic Group Warm-Up
3 Rounds:
8 Lunge 45/35-lb
4 Thruster
2 Snatch
10 Dubz
Skill: Snatch Technique
Workout of the Day for Friday, November 9th, 2018:
E2MOM for 10 Min:
20 Front Rack Lunge
35 Dubz
E2MOM for 10 Min:
10 Thruster + 35 Dubz
E2MOM for 10 Min:
5 Snatch + 35 Dubz
M: 115-lb
W: 80-lb
Or, use 65% of Your Max Snatch as a guideline for what weight to use for all three barbell movements.
Sweat Sessions Workout for Friday, November 9th, 2018:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough
Skill: DB Push Press
7 Min AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up
7 Min AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump
7 Min AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz