WOD 7/22

Performance – Week 3 of 8 Strength and Aerobic Base Focus
A1. Snatch Complex (Power Snatch+Snatch PP+Snatch DL) x1+2+3 x5 rest :60
*:02 Pause in OVHD Position
A2. Goblet Lateral Lunge x5/leg x5 Rest :45
*Load with plate, DB, or KB
B.
2 Rounds
6:00 AMRAP
3 Power Snatches @ 95 lbs, 65 lb
5 OVHD Squats @ 95 lbs, 65 lb
10 Unweighted Walking Lunges (total)
200 M Run
Rest 2:00
*Rounds Recorded, goal is to move consistently and unbroken through as many reps as possible
C. DB Hip Thrust 20 Reps @ :03 Pause at the top
*Record Complex Weight and Total rounds of B

Foundations
Skill
Hip Clean Progression
A.
EMOM alternating for 10:00
Even: 1-3 Hip/Hang Clean
Odd: 3-5 Dips
B.
3 Rounds
300m Run
12 Push ups
12 Ring Rows
*Weight and Time Recorded

The Habits of Happiness
*Post thoughts to comments

“Happiness is not something ready made. It comes from your own actions.” – Dalai Lama

Coach Erica competing at the Women’s Throwdown 3 over the weekend!