WOD
Strength
Snatch: 40/3, 50/3, 60/2, 70/2, 75/2, 80-86/1*4 (15 min cap)
Conditioning
6 Rounds for Time (20 min cap):
10 e/arm DB Snatch (50/35)
40 Double Unders
8 Burpees
**Rest 2 minutes AFTER 3RD ROUND.
EXTRA
FS: 12 min EMOM: 1 rep of 5 sec. pause at 80-85% of 1RM
10 Hollow/arch/hollow slow transitions on bar keep shoulder active!
3 sets:
10 small circle butterfly kip, focus on shapes!
5 perfect butterfly pullups
Midline – After:
4 rounds
15 hip extensions w/ pause at top
15 GHD situps w/ pause at parellel up and down
ALLEN CORE FITNESS TRAINING
Row
5×300 with 1 min rest
Bike
5×600 with 1 min rest
Back squat
5×10 at 60 %
