Wednesday January 8

A composite of Lu Xiaojun pulling under a 160kg snatch in the 2013 WWC training hall


Warm Up:   10 Squats Chruilla Crawl, 10 Squats, duck walk, Inch Worm, High Knees, Butt Kickers, Dislocates (maintaining external rotation), Deep lunge hip mobility (extra credit: do it with a band on a box), Partner Thoracic Mob on rig

Strength:   Front Squat 5X4 @75%

WOD:  *Warm up for your snatch 
            30 Wall Ball 20/14
            2 Snatches 135/95  FB 155/115
            25 Wall Ball 20/14 
            4 Snatches 135/95  FB 155/115
            20 Wall Ball 20/14
            6 Snatches 135/95  FB 155/115
            15 Wall Ball 20/14
            8 Snatches 135/95   FB 155/115
            10 Wall Ball 20/14
            10 Snatches 135/95  FB 155/115
*15 min Cap 

Cool Down:   Roll out quads, IT Band, Back and Lats, couch stretch


 

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2346 Eldridge Avenue
Twin Falls, Idaho 83301
(208) 733-3355

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Contact Us

 

Email Us
2346 Eldridge Avenue
Twin Falls, Idaho 83301
(208) 733-3355