Monday, July 18th WOD

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Workout for Mon., 7/18:

Warm Up –

3×10 Banded Pull apparts

30 Banded Pass Throughs

1 Min Hollow

1 Min Arch

1 Min HS Hold

15 Air Squats

15 Jumping Squats

Mobility –

Lax smash:

Chest, delts, plantar

Banded OH Distractions

Strength/Oly –

5×1 Snatch Pulls

Then…

6 Minutes OTM

(Focus on Speed)

1 Snatch [Panda] Pull

2 Power Snatch

@ 60% of OTM

3 Minutes

@ 65% Last 3 Minutes

WOD –

“Isabel”

30 Power Snatch

For time

Open Gym Suggested Work:

Oly –

Snatch pulls

8×2 @ 90% OTM

Then….

EMOM for 5 minutes

@ 70%

1 Hang Snatch Pull

1 Hang Power Snatch

(Focus on speed)

Then….

EMOM for 5 minutes

@ 75%

1 Hang Snatch Pull

1 Hang Power Snatch

(Focus on speed)

Endurance –

2x 800m run

2x 400m Run

(2 Min Break in between intervals)

Go for negative splits

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