Oly/Pump tonight and every Tuesday night @ 7pm
Warm-up
2:00 Jump Rope
-Singles
-High Knees
-Side To Side
-Single Leg
-Work into Double Unders
Then With Long Band
10 Reps of Each:
-Banded High Pull
-Banded Push-Up
-Banded Lat Pull-Down
-Banded Behind The Neck Snatch grip Strict Press
Strength
Power Snatch
E2MOM12
1. 5 Reps @70%
2. 4 Reps @75%
3. 3 Reps @80%
4. 3 Reps @80%
5. 3 Reps @85%
6. 3 Reps @85%
WOD
4 Rounds
3 Minutes Work: 1 Minute Rest
5 Pull-ups
7 Push-ups
20 Double Unders
Pick up where you left off. Score= total rounds
*Scale to a level that you are able to complete 3 Rounds in the first interval
Level 2- 10 Double Unders
Level 1- 3 Pull-ups, 5 Push-ups, 20 singles
ADV – 20|10 weight vest
ADV+ – Strict Pull Ups
Extra Work
21-15-9:
Echo bike (cal.)
Snatch, 75 | 105 lb.*
*Scale the Snatch weight so you are able to move the bar quickly with limited breaks. This should be a sprinty workout.