Sunday

WOD

Warmup:
3 Sets
10 Cal Row
5 Single Arm DB upright row to external rotation/arm
Ring Row Hold x 30sec
*light loads
*warm up and groove the snatch patterns

A) Split Stance Barbell Strict Press

*Perform with feet in lunge stance, however the back knee is to remain about 10-12″ off the ground so standing mostly at the top of the split stance position.

21X1; 2-3reps/leg postiion x 3 sets; rest 60sec (each set consists of 4-6 reps with 2-3 reps in each kneeling position) – same as last week just front of neck instead

B) 3 Sets – Not For Time

10 Single Arm Dumbbell Push Press/arm
10 Strict Toes to Bar (scale down to banded reverse crunches)
10 Dual Prone Dumbbell Rows

C) 3 Sets @ tough effort

12 Deadlifts Bodyweight
10 Ring PUsh Ups (elevated feet to box for increased difficulty)
8 Tall Box Jump Step Down
rest walk 90sec between sets