Daniel and Mary
WARM-UP:
2 Rounds of
600m Row, 3 Wallwalks, w/bands – 10 each of Foreward Steps, Side Steps, 1/4 Squats
Dynamic Stretch
STRENGTH:
Snatch Warm-up with Barbell
Snatch Balance 3 Reps EMOM for 3 min.
Hang Snatch 3 Reps EMOM for 3 min.
1 Rep of Power Snatch > Squat Snatch complex EMOM for 3 min.
Squat Snatch 1-1-1-1
WOD: HOT TODDY
For Time:
6 HSPU
3 Squat Snatch 135/95
6 HSPU
3 Squat Snatch 135/95
9 HSPU
3 Squat Snatch 115/85
9 HSPU
3 Squat Snatch 115/85
12 HSPU
3 Squat Snatch 95/65
12 HSPU
3 Squat Snatch 95/65
ICING:
Tabata Swim.
KOT – Reverse Nordic 10 Reps