WOD NOTES
Some shoulder strength work followed by a short conditioning effort.
Fitness
4 sets
DB Z press x 8
Band revers fly’s x 12
Paralette push ups x 6
3 sets for time
50 UB Single unders
20 UB Wall balls
10 Elbows out ring row
Rest 60 seconds
Performance
4 sets
DB Z press x 8
Band revers fly’s x 12
Strict Ring dips x 5/3
3 sets for time
30 UB DU
20 UB Wall balls 20/14
10 Strict Pull ups
Rest 60 seconds
If you trip on the DU or break up the WB add one rep to the pullups for each “penalty”
Sport
Dynamic prep
Indian club circles x 20’s
Wall clock x 6’s
Russian baby makers x 6
Empty bar prep
Muscle + power + snatch + drop snatch + snatch balance
5 sets
Snatch + Snatch balance
Keep it technical, and fast
4 sets
Tall Jerk triples (from forehead)
Working feet and speed
Split Jerk
Work up to heavy Single
HBBS
Build up to a heavy 4 RM
