Warm-up
Foam roll/Lacrosse ball upper back & lats 3 min,
20s on 40s off slamball + jump x3,
Stretch ankles 10s each x 3 each,
Dynamic soleus stretch x10,
Hip rotations on all fours x10,
Squat hip rotations x10
Strength
Paused snatch dead-lift (below knee, above knee, high hang)
Snatch pull,
Snatch
WOD
For time:
50 Box jumps,
50 Double KB swings,
50 Wall-balls,
50 Double KB front rack lunges,
50 Double Unders
Bonus
Dead-lift 2×5@80%
Plank 5s/5s x12 x5
SWEAT 45 – April 26, 2024
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
