WOD NOTES
Working up to a heavy 4 with the back squats today.
The 5 second hold will be a challenge and you may need a training partner to count for you.
No bouncing out of the hole, and spinal and knee positions are essential.
Fitness and Performance
Squat prep
1 -3 sets as needed
Petterson step up x 8 each
Wall squat x 6
Russian baby maker x 6
Tempo back squats
5 seconds hold at the bottom
10-8-6-4-4-4-4
Glute finisher
3 sets of 20 DB/KB Death march
Sport
Dynamic prep
Indian club circles x 20
Band reverse fly’s x 12
Perfect stretch x 45 sec each
Empty bar prep from hang
Muscle + Power + Snatch + OHS + Snatch balance
Hang Snatch
5 x 3 @75-80%
Clean DL up to 8 RM
Then… 3 x 8 @80% of 8 RM
Strict press in split stance (earthquake)
5 x 5
