wodify-daily
Wednesday, Jan 8, 2020
WOD
21-15-9 reps for time of:
Hang Power Snatch, 95/65
T2B

-5min rest-

8 Rounds for time of:
25 Double-Unders
10 Burpees

Strength/Skill
Snatch Complex

EMOM X 4 *E90

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

Cash-Out
death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Warmup
Warm-Up.
Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

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