Warm-up
10 minutes:
20 Palloff rotations or 30s Plan drags
15 Toe touches
10 Kettlebell hike to swings
Strength
Every 2 minutes x8 sets:
Snatch deadlift, floor to above the knee + 3s pause
Snatch deadlift, floor to pockets + 3s pause
Below the knee power snatch
Above the knee power snatch
+
20/side seconds rotational medball through
WOD
“Harder Randy”
5 Rounds for time:
15 Power snatch @75/55
6 Box jump overs
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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