Home / W.O.D. / 02/03/2023 Friday’s Workout

WARMUP

2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings

Into…

2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 ATK Muscle Snatch**
5 ATK Power Snatch**

*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.

STRENGTH

Power Snatch for load:
EMOM x 10 MINUTES
2 Power Snatch*

*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (115/75)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
6:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound

(No Measure)



 
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