Today’s Workout (WOD)

Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Squats with Thoracic Spine Rotation
 
3-5 Reps of Each
1). High Hang Snatch Pull
2). High Hang High Pull
3). High Hang Muscle Snatch
4). Behind the Neck Push Press
5). Snatch Drop (2",4",6")
 
3x High Hang Power Snatch, Hang Power Snatch, Power Snatch

36:00-60:00

For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*3 Strict Chin Ups (OR Strict Pull Ups) after each set

**Goal = Unbroken. Scale weight if needed
 

2 sets:
Barbell Curls 28s  (moderate load)
(7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest as needed b/t sets-



2 sets:
12 Dumbbell Lateral Raises 
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-

**Use a moderate load - 7/10 RPE