WODs

WOD

Nov

19
Wednesday

Foundation

Development

Overhead Squat
3×3

Mastery

Snatch-grip push press + overhead squat
3x(3+2) @ 80%-90% of 1rm snatch

WOD

Recovery WOD:

Row 1000m

3x Burgener warm-up with PVC

Spend 10 min mobilizing overhead squat

Row 1000m

EMOM for 7 min:
2 hang power snatch
2 hang power clean
(use same weight for each, no more than 50% of 1rm snatch)

Accumulate 5 min in bottom of the squat

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