wod-wednesday

W.U.  Coaches Prep

Strength:  Back Squat

  • 4 sets 0f 3 reps @ 85%

W.O.D 21-18-15-12-9-12-15-18-21

Cash In:  Building run

  • KB Swings 53/35
  • Wall Ball 20/14

Cash Out: Building run

Core:  Lateral Ball Toss with partner

AUX: 6PM OLY work

Strength:

  • Back Squat same as above
  • Snatch Grip Behind Neck Strict Press: 3 sets of 3
  • Snatch Balance: 5 sets of 2 as position warmup (Work on pushing down under bar)
  • Snatch Work:  15 Min Clock, build to a heavy
    • 1 x Power Snatch +1 OH Squat + 1 touch N go Snatch FULL

Core:  Same as above