WOD
Tuesday 05.17.2022
Tuesday | 05.17.2022
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength
Snatch
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
10 Double Unders
5 GHDs
4. Workout: Deborah
Freedom (RX’d)
3 rounds:
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s (Or 21 V-ups)
* Independence
3 rounds:
21 Deadlifts (155/105)
42 Double Unders
21 GHD’s (6in riser)
* Liberty
3 rounds:
21 Kettlebell Sumo Deadlifts (light-moderate)
63 Single Unders
21 V-ups
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose