WOD NOTES
Pick two movements that are a weakness and we will perform a specific number of reps or time based on your experience.
Fitness and Performance
“Goat Day ”
EMOM x 20
Odds = goat one
Evens = goat two
Sport
Dynamic prep
Indian club circles x 20’s
Perfect stretch x 45 sec
Band reverse fly’s x 15’s
Empty bar prep
Muscle snatch + Power snatch + snatch + Snatch balance + sotts press
Snatch + Snatch Balance
work up to @75%
5 sets
Power Clean + Push press + Jerk
Split jerk press
5-5-5-5
5 sets
HBBS doubles @70-80%
