WOD
Strength
Snatch Balance: 5 sets of 3 working on load, position, speed, depth.
Conditioning
“16.3”
AMRAP in 7 minutes:
10 Power Snatches (75/55)
3 Bar Muscle-Ups
Scaled
AMRAP in 7 minutes:
10 Power Snatches (45/35)
5 C2B Pullups (jumping if needed)
Extra
Every 2 min for 4 min: 6 lateral bar overburpees + 1 snatch building to heavy but perfect
Bottom up front squat: Find 4RM in 5 sets
4 sets: 1 strict MU + 8 hollow/arch kips on rings + 5 sec. hollow hold
*stay in control!
Allen Core Fitness Training
Warm Up
3 sets increasing in weight and intensity each set:
15 double KB front squats
20 banded goodmornings (knees back)
15 Bulgarian split squats e/leg (weighted on 2nd and 3rd round if necessary.)
Strength
4 supersets every 3 min:
25 pulse body weight squats directly into
12 back squats @ 50%
Midline
3 sets:
15 back extensions
15 weighted sit ups
