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WOD - Mo 12.07.21





WARM UP


Active - Burgener-Style Warm-Up

3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands


LIFTING


Squat Snatch 5-4-3-2-1-1-1


Use the heaviest weight you can for each set. Rest as needed between sets.



MAX


High Box Jumps : Max Set

A single set of High Box Jumps for max reps.


1 RM für maximale Höhe


HEAVY METCON


3 rounds for time of:

50/40 Assault Bike Calories

4 Weighted Strict Pull-ups, 10/5 kg

2 Box Jump Maxes

3 Strict Deficit Handstand Push-ups

1 Back Squat, 90% 1RM


Scales:


Pull Up

no weighted / banded / trx row


Box Jump

max hight from 1rm highest jump test


Strict Handstand Push Ups


Back Squat

heavy single rep or do more reps with the tright depth.

COOL DOWN


For quality:

Assault Bike (Easy Paced), 5 mins

Pigeon Stretch, 2 mins

Dragon Stretch, 2 mins

Lat Stretch In Child’s Pose, 2 mins


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