07.28.2023

Strength
Push Jerks
8 sets of 3 reps @ 75-78%



WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
 
Weights  50/35  35/20

12-18-2020

Warm Up
2 sets
10 Prisoner tall kneeling to standing
5 sumo inchworm no pushup
5 /side push up to alternating toe touch
20 alternating single leg V-ups



Primer
10-8-6-4-2
handstand march each side
push ups


WOD
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
hang power snatch
1,2,3,4,5,6,7,8,9,10
overhead squats
complete 10 sit ups in between each set

Done like this:
10 hang power snatch + 1 OHS + 10 sit ups
9 hang power snatch +2 OHS + 10 sit ups


At Home version
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
DB snatch each side
1,2,3,4,5,6,7,8,9,10
OHS each side
complete 10 sit ups in between each set

*use a lighter DB since we are doing all reps for each side

Cool Down
Thread the needle x 1:00/side
seated forward fold x 1:00
lizard pose x 45 seconds/side