Monday, May 19
Warm-up: 5-4-3 snatch pull + snatch high pull + power snatch + OHS (empty barbell) + scorpion stretch/side + thread the needle w/ thoracic rotation/side + :30 jump rope
Strength:
9:00 EMOM -
8-10 overhead squat, :01 pause in bottom position (light/moderate weight)
:30-:45 Russian twist w/ plate @ challenging weight
Rest
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Power snatch (95/65 or 65/45 or 45/35)
30 double under or 60 singles after each round
Accessory:
30 prone T-raises, :01 pause @ top, weighted if possible (2 @ very light weight)
https://youtu.be/HYeSjiEvtik?si=LryPqspeOsjukEZa
Tuesday, May 20
Warm-up: 2:00 easy row, bike, or ski (1x) into 2 rounds - 12 alt single leg v-up + 10 alt hamstring scoop + 8/side thoracic reach from runners lunge + 6 alt quad stretch
WOD:
In 30:00, complete the following -
For time (work to rest ratio 1:1) -
10-15-20-25-30-25-20-15-10
Row, bike, or ski calories
Accessory:
2-3 rounds (:60 rest between rounds) -
50 alternating flutter kicks
40 sit-up
30 alternating supine heel taps