Monday August 3rd WOD

Warm up:  Partner row + coach led BW drills and DU practice

Mobility:  PVC work for shoulders and Burgener warm up

Strength:  Snatch assistance work

-Overhead squat  (from the rack)

    3x5 with light to moderate weight focusing on depth and active shoulders

-Heaving snatch balance

    -5x2 with moderate weight focusing on speed and holding in the bottom position

Strength:  Hatch squat program

-Week two, day 1

-Athletes need to be prepared with percents before class begins

Conditioning:  For reps

-1 minute calorie row

-1 minute DU’s

-2 minute rest

-Repeat x3

Post:  Foam roll

Nick ProhaskaComment