SWOD Monday 04.15.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: DB OH Squat x 3-5 reps/Arm (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 2 minutes x 9 sets
3-POS Snatch (1 rep = HH+H+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 2 sets of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
– Rest 90 seconds b/t sets –