WOD 7.3.24 (GW)

Part A

7 min to Build a Heavy Hang Snatch

3 min REST

Part B

15 min EMOM

1st 8 OH Squat RX 60 kg

2nd 10/9 Toes to Bar

3rd 12/10 Burpees

Chest n back

5×5 bench press

4×12 chest supported row

4ss 10 incline chest fly+ 10 face pull

3ss 10/15 ring rows + 10/15 dips

3ss ghd sit ups 10/15 + arch rocks 12/15

Full body lower focused

Deadlift 3 x 8-10

3 sets of Leg press 12-15 ss banded side walk 30-40sec

3 sets of dumbbell step ups 20(10each) ss dumbbell hip thrusts

20 Pull ups or band assisted pull ups

3 x 8-10 Shoulder presses 3 x 8-10

3 sets of dumbbell row reverse grip 12 ss dumbbell rotation chest press 12

3 sets of sit ups with rotation 16 -20 ss 30 plank shoulder taps (15 each side)

Lower body FBB

A1.3 sets of: 1’ Sled Push 15 Squat 8-8 Single Leg Db deadlift

A2.4 sets of : 6-6 Barbell Deficit Back Lunges

A3.3 Sets of: 8 Cyclist Back Squat + 12 Hamstring Curls

A4.Every 2:30x 5 sets : 12 Plate Russian twists 6 Box Jumps 20’’ Bike Sprint

MIND BODY APP