M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“
MOBILITY & WARM UP
1 set
3:00 Assault Bike, Ski Erg, Bike Erg
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 slow wall squats
5 hand release push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict chin-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups C2B or inverted ring rows
SKILLS & SPECIFIC WARM UP
Snatch Practice
Set 1
10 Snatch Grip Deadlift
50m Shuttle Run
Set 2
10 Snatch Deadlift + Shrug
50m Shuttle Run
Set 3
10 Partial Overhead Squat
50m Shuttle Run
Set 4
10 Hang Power Snatch
50m Shuttle Run
Set 4
10 Power Snatch
50m Shuttle Run
CONDITIONING
“LONG ASSAULT“
4 Rounds For Time:
45/36 Cal Assault Bike
100 mt Shuttle Run
Rest 2 : 1
Score is more slowest of four
