Wednesday 180110

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength Sport Specific:
E2MOM 20 minutes – 10 Sets
30 Double Unders / 50 Singles
3 Power Snatches

Snatches are to be done AHAFA, load can be adjusted up or down as needed. Similar to last week we are looking to train the stimulus of having to complete heavy and technical lifts under high heart rate. May be touch and go or drop and go.

If your double unders are shotty, just do fast singles. This not the time to practice.

B. WOD:
12 min AMRAP of:

12 DB front rack walking lunges   50/35
12/9 calorie bike
12 dumbbell snatches, alternating
12/9 calorie ski

Above and Beyond:

Easy row, bike, or run for 20 min

Extra mobility

6:15p – Olympic Lifting