Monday November 30th WOD

Warm up:  Coach-led, dynamic BW drills

-3 minute partner sprint


Mobility/Stability:  KB work

-Arm bar


Strength:  Snatch technique

-1st Pull focus and light build (75%)

8 minute EMOM:

-2 Snatches at 55-65%

-Focus on a slower first pull with correct positioning

-Speed and press under the bar

Conditioning:  30-20-10

-KBS 70/53lbs (Russian swings)

-Lateral jumps with a PVC 24/20”

-You can apply the KBS to your Holiday Challenge

Post:  400m jog or 500m row cool down

Nick ProhaskaComment