Friday’s WOD – January 22nd

DAY FIVE/ FRIDAY
Mobility & Dynamics:
Trainers Standard
Warm-up:
Burgener Warm-up:
x3 Dip
x3 Dip Shrug
x3 Dip Shrug High-pull
x3 Dip Shrug High-pull Muscle Snatch
x3 Overhead Squat
x3 Snatch Balance 4 inch drop
x3 Snatch Balance parallel
x3 Snatch Balance (all the way down)
x3 Full Snatch (take off position/ barbell to shins)
x3 Full Snatch (above the knees)
x3 Sotts Press

WOD/
CAT ONE:
15 minute AMRAP of:
100 M Run
Complex of (don’t drop the bar):
1 power snatches
1 snatch balance (squat)
1 overhead squat

*135/95#
CAT TWO RX:
15 minute AMRAP of:
100 M Run
Complex of (don’t drop the bar):
1 power snatches
1 snatch balance (squat)
1 overhead squat
*115/80#

CAT THREE:
15 minute AMRAP of:
100 M Run
Complex of (don’t drop the bar):
1 power snatches
1 snatch balance (squat)
1 overhead squat
*95/65#

CAT FOUR:
15 minute AMRAP of:
100 M Run
Complex of (don’t drop the bar):
1 power snatches
1 snatch balance (squat)
1 overhead squat
*45/33#

Cool-down:
Dodgeball