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“Phone Voice” – Friday 12-7

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Warm-up

Dynamic Warm Up (7 mins)

 

Mobility

Hamstring/Adductor

 

Strength

EMOM16

Odd- 3 Deadlifts @80%

Even- 3 DB Weighted Step Ups (each Side)

 

WOD

15 Minute AMRAP

10 Toes to Bar

10 Box Jump

10 Alternating SA Snatch (50,35)

 

Level 2- (40,25)

Level 1- (30,15)

 

Coaches Note:

  1. On the snatches, practice transfering the db on the way down and using the touch and go method.
  2.  Minimize the points throughout a round where you take rest breaks.  Ex quick transition from toes 2 bar to box jump to snatch and only allow yourself a quick break each round to re-chalk before hitting t2b

 

Extra Work

3 Rounds of

30/25 Cal Bike

50ft HS walk

 

ADV– 100ft