wow-monday

HIIT:

W.U.  Coach’s choice

Strength: Power Snatch

10-15 mins Working through range of motion and finish

W.O.D 3 Rounds for time of

  • 40-30-20 Wall Ball 20/14
  • 30-20-10 Barbell Snatches 75/55
  • 20-10-5 Strict HSPU

CoreFit:

W.U.  Coaches Choice

Conditioning:  2 x 400M Sprints

  • Rest is 1:1

Strength: 2 Parts, 4 sets

  • Uneven DB Deadlifts , 20
  • Banded Front raise to pull apart x 15
  • Front Rack Squats x 10 (2 DBs in the rack position)

W.O.D Same as HIIT

  • 40-30-20 x Wall ball or Goblet squat
  • 30-20-10 x Alt DB Snatches
  • 20-10-5 x Floor based HSPU