WOD WOD, May 15, 2022

Sunday

Warm-up

2 minutes Rowing Running Biking
Overall Body Stretch

1 set:
:30 lateral shuffle over a line
– Rest :10
:30 lateral hand shuffle over a line
– Rest :10
:30 mountain climbers

1 set:
:30 up-downs
– Rest :10
:30 high knees
– Rest :10
:30 up-down + tuck jump

1 set:
5 kip swings
5 kipping leg raises
5 toes-as-high-as-possible or T2B

2 sets:
5 toes-to-bars
5 hang power snatches (workout weight)

Weightlifting

Pre-workout:
On a 9:00 clock:
Build to a heavy 3-rep hang muscle snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

RX:
AMRAP 11:
10 toes-to-bars
10 hang power snatches (65/95 lb)

INTERMEDIATE:
AMRAP 11:
10 knees-to-armpits
5 hang power snatches (65/95 lb)

BEGINNER:
AMRAP 11:
10 hanging knee raises
10 hang power snatches (35/45 lb)

Cool Down

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm