WOD NOTES
Team workout today will be alternating movements.
Fitness
4 sets
Seated alternating DB Press x 12-20 reps
Band pull aparts x 15
Hollow hold x 20 seconds
Teams of 2,
15 minute AMRAP
5 Box jumps
10 DB Push press
15 Ring Rows
Performance
15 minutes Build up to
Heavy 3 Push press
3 sets
400 m row
15 Thrusters 95/65
Rest 1:1
Sport
Snatch grip Sotts press
3 x 5
Positional loading
Halting Snatch (2 sec @knee)
3 x 1 @75%
3 x 1 @80%
3 x 1 @85%
Halting clean (2 sec @knee)
6 x 1 @80%
