Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run:

–3-5min @ an easy pace

PVC Warm Up 1x:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Rotation

–10 PVC Good Morning

–5-10 PVC OHS

–5-10 PVC Sotts Press

2xs:

–15 Overhead Band Pull Apart

–10 Banded Press

–5 Muscle Snatch

–5 Snatch Press or Push Press

–3 Snatch Balance

Snatch Specific Warm Up 1x:

–3 Snatch

–3 Hang Snatch

–3 High Hang Snatch

Clean Barbell Warm Up 1x:

–5 High Hang Power Clean

–5 Hang Power Clean

–5 Power Clean

–5 Push Jerks w/ a :03sec pause in the land

Metcon

Metcon (No Measure)

Every 1 min for 3 mins do:

2 Snatches, 60% 1RM

— then —

Every 1 min for 3 mins do:

2 Snatches, 65% 1RM

— then —

Every 1 min for 3 mins do:

2 Snatches, 70% 1RM

Light jump rope with the remainder time

THEN

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 60% 1RM

— then —

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 65% 1RM

— then —

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 70% 1RM

Light jump rope with the remainder time

Cool Down

Metcon (No Measure)

Pec Stretch

–1-2min per side

Foam Roll Lats:

–1-2min per side

WORKOUT OF THE DAY