WOD
Monday 08.30.2022
Monday | 08.30.2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
Into
3 Overhead Squat x 3 sets (@75% of 1RM Snatch)
* Rest as needed between sets *
3. Workout Prep
2 sets:
5 Wall Balls (focus on breathing and rolling out the shoulders)
4. Workout: Karen
Freedom (RX’d)
For time:
150 Wall Ball shots (20/14)
* Independence
150 Wall Balls (14/10)
* Liberty
150 Wall Ball Thrusters (light)
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose