WOD Monday February 4th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Samson + T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
Scap Push Up x 10 reps
Bird dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Jumping Jacks
10 Hollow Rocks
5 Single Arm Press/Side

Technique & Review:

Push Press
– Strict Press
– Pause Push Press
– Push Press

A. Every 2:30 minutes x 6 sets
Push Press
*Set 1 x 6 reps @ 50%
*Set 2 x 5 reps @ 60%
*Set 3 x 4 reps @ 65-70%
*Sets 5-6 x 3 reps @ 70-75%

B. Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5
– 2 sets to build to workout weight x 3-5 reps

WOD

3 x 2 minute AMRAP
6 Push Ups
9 Hang Power Snatch (95/65)
12 Squats
– Rest 90 seconds b/t sets –

*Pack
6 Push Ups
9 Hang Power Snatch (75/55)
12 Squats
*Pup
6 Knee Push Ups
9 Hang Power Snatch (65/45)
12 Squats