Screen Shot 2019-05-28 at 9.01.44 AM.png

WOD

“ Big Shaker”

3 Rounds for Time
400 meter Run
25 UB Wall Balls (20/14)*
20 Box Jumps (24/20)


*Unbroken is non-negotiable –modify by either choosing lighter weight with the medball or consulting with your coach a reasonable to challenge you as an athlete …

Accessory:

Bro sesh 5 sets 8 of each arm
Perform as a complex
Bicep Curls
shoulder Press
Bench press
DB rows

STRENGTH

Snatch

Every 90 seconds for 4:30 0minutes complete:

3 Hang Power Snatch

Then..

Every 90 seconds for 4:30 minutes complete:

2 complexes of ;1 Power Snatch + Hang Squat Snatch

Then…

Every 90 seconds for 4:30 minutes complete :

3 Single Squat Snatches

Compare loads to 2 weeks ago

Comment