Daily Workout WOD, February 21, 2023

200m Run

1 min/side Bent Over Lat Stretch

1 min Banded Pull Down

1 min Banded Reverse Fly

1 mi Banded Pull and Rotate

1 min Bodywieght High Box Step Ups

1 min/leg Ring Supported Single Leg Squats

EMOM x 12 mins:

1. 45 sec Shuttle Run

2. 1-7 Ring MUs / 5 Strict Ring or Bar Pull Ups

Take about 5 mins to move equipment into place and practice movements for next workout. Pay particular attention to the footwork on the Box Jump Step Down Overs.

AQAP complete 4 sets of:

16 Box Jumps Step Down and Over (24/20)

12 Alternating Pistol Squats / 16 DB Front Rack Lunges (35/25 – 25/15)

10-16 C2B Pull Ups / Pull Ups / 16 Ring Rows

12 Alternating Pistol Squats / 16 DB Front Rack Lunges (35/25 – 25/15)

16 Box Jumps Step Down and Over (24/20)

Rest 90 secs

2 mins/side Piriformis Stretch

Snatch Prep:

5 Snatch Grip Romanian Deadlifts

5 Muscle Snatches

5 OHS

5 Sots Presses

Complete3 sets of:

3 Hip Squat Snatch at 40-50% of your 1RM

Every 2 mins x 14 mins:

1 Hang Squat Snatch + 1 OH Squat + 1 Squat Snatch

(drop after your OHS, reset on the bar for the Squat Snatch – work with 70-75% of your 1RM Hang Squat Snatch)

Complete 3 sets of:

3 Snatch Pulls at 105% of your 1RM