Wednesday December 1st

30
Nov

Wednesday December 1st

Barbell warm up together

Then
Squat Snatch
Warm Up
1×3 Power Position
2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Rest 2-4 minutes between sets, drop and reset between reps
If you lift weights the entire class that is ok, but below are some wod suggestions

Bodybuilding wod
3-5 sets
10 Double DB Bicep Curls
10 Bent Over Rows (10/arm)
6-20 GHD Hip Extensions

And/or
For Time
20 Double Unders
Run 400m
40 Double Unders
Run 400m
60 Double Unders
Run 400m
80 Double Unders
Run 400m
100 Double Unders
Run 400m