wodify-daily
Tuesday, Jan 14, 2020
Warmup
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Warmup
TOROKHITY SNATCH
COMPLEX : 1 SNATCH + 1
SNATCH BALANCE + 1 OHS

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Skill/Strength
Snatch Complex

EMOM X 4 *E90

Power Snatch + 2 Snatch balance
4 x (1 +2)

WOD
3 Rounds for time of:
20 Alt. DB Snatch
10 Burpees

+

10-20-30 reps for time of:
Wallball Shot, 20/14
Row, Calories

5min rest b/w workouts

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

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