Southern Mass Functional Fitness – WOD
Warm-up
Warm-up (No Measure)
Banded Lat Stretch :90 sec/side
2-3 Rounds:
5 Kip Swings
10 Barbell Good Morning
5 BTN Snatch Grip Press
10 Laying Leg Crossover
Skill Transfer Snatch x2
Weightlifting
Snatch (Every 1 min for 10 mins)
Weightlifting
Snatch Balance (3-3-3-3-3)
Find a heavy 3 within the 5 sets.
Weightlifting
Weighted Hip Extension (2×15)
Weighted Hip Extension
Metcon
Metcon (Time)
For time:
21 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
18 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
15 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
12 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
9 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
6 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
3 Hang Power Snatches (95/65)
10 Dumbbell Box Step Overs (50/35), (24/20)
Goal: Sub 15 mins
Post-Workout
Metcon (No Measure)
Icon Shoulder Maintenance