WOD NOTES
Upper body pressing focus.
Fitness
Floor press x 8-12 reps
Incline DB Press x 10-12 reps
Band chest fly’s x 12-15
10 minute AMRAP
250 m run
Push ups x 10
Performance
Floor press x 8-12 reps
Incline DB Press x 10-12 reps
Band chest fly’s x 12-15
10 minute AMRAP
250 m run
Ring dips x 10
Sport
Dynamic prep
Indian club circles x 20
Half kneeling wall clocks x 6 each
Boot straps x 6
Snatch
No contact, No hook, No moving feet
Build up to 1 RM
Perform as a complex:
Pause Front Squats (2 seconds)
7 sets x 2 reps
4 sets @80%, 3 sets @75%
+
Seated box jump
Barbell step ups
3 sets x 6 each leg
