ACTIVATION

8 Minutes For Quality:

30 Single Unders

200 Meter Row

10 PVC Pass Throughs Video

5 Inchworm to Push-ups  Video

STRENGTH

Snatch Technique A (On the 0:00)

Snatch Grip Sotts Press (0:00 – 4:00):

3 Sets of 5

Snatch Drop (4:00 – 8:00):

4 Sets of 4

Snatch Balance (8:00 – 12:00):

5 Sets of 3

Snatch Technique B (On the 12:00)

On the 1:30 x 5 Sets:

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Set 1: 55%

Set 2: 65%

Sets 3-5: 70%

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Use 69% of Your 1RM Front Squat For All

Reps

WOD

“Escape from Wonderland”

2 Rounds For Time:

150 Double Unders

50 Thrusters (45/35)

35/25 Calorie Row

Rest 2 Minutes After THE FINAL ROUND 

For Time:

20 Sandbag Cleans (150/100)

HOME WOD

‘Barbs”

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds

Body Armor

Tabata Dumbbell Front Squats or Odd-Object Zercher Squat

8 Rounds:

20 Second Work

10 Seconds Rest