Pre-WOD Game Planning
WORKOUT OF THE DAY
Fitness
1. Power Position Snatch: EMOMx10 – 1 rep, climbing
2. Pause Back Squat – 6×4 AHAP
3a. Glute Ham Raises – 3×8 – rest 60s
3b. Barbell Overhead Carry – 3x200ft – rest 60s
Performance
WEIGHTLIFTING:
1. Hang Clean: EMOMx8 – 1 rep, start at 60%
CLASS:
1. Power Position Snatch: EMOMx10 – 1 rep, climbing
2. Pause Back Squat – 6×4 AHAP
3a. Glute Ham Raises – 3×8 – rest 60s
3b. Axle Bar Overhead Carry – 3x200ft – rest 60s
AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm