WOD 181228

1. MOBILITY

  • Broom stick variation

  • Banded Weighted Ankle Stretch

2. WARM UP

5 mins:

  • 8 KB High Pull

  • 8 Twisted Lunge Walk

  • 8 Kippings

  • 2 KB Good Mornings


3. SKILL 1

15 mins:

  • Snatch Complex

    • SnatchPull + HangSnatchHighPull + HighHangSnatch

      • Find one heavy (3sec pause in squat position)

      • Perform at least 3 sets of heaviest


4. SKILL 2

EMOM 12 @64% of Front Squat 1RM:

  • Squatting Stamina

    • Odd Minutes: 3 Front Squats

    • Even Minutes: 6 Back Squats

5. WOD

3 rds:

  • A — 2 mins rope climbs

  • B — 2 mins Turkish get-ups

  • C — 2 mins max cal Ski Erg

  • D — 2 mins DBall Hold (100/70/50/30 - depending on level)