wodify-daily
Tuesday, Dec 3, 2019
Warmup
POINTS OF PERFORMANCE

‘ Couch Stretch (Left/Right) for 30 seconds
. Samson Stretch for 30 seconds
‘ Lateral Lunge (Left/Right) x 1 0 yrds
. Torokhtiy Pulls x 10 reps
‘ Muscle Snatch x 10 reps
. Behind the Neck Press x 5 reps
‘ Overhead Squats x 1 0 reps
‘ Snatch Balance x 5 reps
‘ Behind the Neck Sots Press x 5 reps
. Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Warmup
Kettlebell Movement Primer:

2 sets of:
Single-Arm Press (or Push Press) x 3 reps (R)
Waiter Hold Alternating Reverse Lunges x 6 reps (R)
Single-Arm Press (or Push Press) x 3 reps (L)
Waiter Hold Alternating Reverse Lunges x 6 reps (L)

Rest as needed

https://youtu.be/peKCUU8TA6M

Skill
Snatch Grip Push Press + Heaving Snatch Balance @65% of 1RM Snatch 4 x (2+ 2)

E:90 x 4

Skill
Snatch Complex

Power Snatch + Snatch + OHS

E:90 x 8

WOD
7 min Cap

30-20-10

Cal Bike
T2B

+

5min Cap

15-10-5

Burpees
OH plate lunges 45/25#

Cash Out
2 sets:

DB Farmers Carry 30m

Seated Box jumps x 5

OHS x 5 *light and controlled

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