WARM-UP

HS WALK Practice

PART 1

“TANK TOP”

5 Rounds (Everything @ 3 Sec Negative)
8 DB Bench Press
8 R/L DB Lunges
Max BW Yates Rows

5 Rounds (Everything @ 3 Sec Negative)
8 DB Curls
8 BW Stiff Leg Deadlift
Max Banded Triceps Extension

5 Rounds
5 R Side Bends 50 Ft R Arm Waiter Carry
5 L Side Bends 50 Ft L Arm Waiter Carry

or

OLYMPIC WOD

Part 1:
1 Snatch high pull + 1 Full Snatch (power or squat)
Spend 10 minutes building to a heavy max for the day

Part 2:
Snatch 6X2@80% of max

Part 3:
Establish a one rep max
Power clean + Power Jerk (aka push jerk)

If time allows:
3X5@80% clean deadlift