wodify-daily
Monday, Dec 11, 2023
Warmup (Time CAP: 12 min)
*alternate through the first 2 movements for 2 sets of 10

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch 3-2-2-1-1-1
Snatch for load:

E2MOM x 3

#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%

E2:30 x 3

#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 90%

Snatch Dead Pull (Time CAP: 7 min)
110% x 3 reps
110% x 3 reps
110% x 3 reps
110% x 3 reps

Clean 3-3-2-2-2-2
Clean for load:

E2MOM x 6

#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
EVERY 4:00 MIN X 3 SETS

150m Run
8 Push Ups
12 Dual Dumbbell Thruster 50/35lb
8 Push Ups
150m Run

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