Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1x:

-400m Jog or 500m Row

Dynamic Warm Up 1x:

-5 Inchworm + Push Up

-5ea Spiderman + Rotation

-10-20 PVC Pass Thru

-10-20 PVC Around The World

-10 PVC Good Morning

-10 PVC Rotations

Snatch Specific Warm Up 1x:

–5 Snatch Low Pull

–5 Snatch High Pull

–5 Power Snatch

–5 Snatch Balance

–5 Snatch

Burgener Clean Warm Up 1-2xs:

–3 reps of each

Workout Prime 1x:

-200m Jog or Row

-50ft Shuffle (right)

-50ft Shuffle (left)

-30 High Knees + Jog Out

-30 Buttkickers + Jog Out

-200m Jog or Row

Weightlifting

Snatch (Find a 1 Rep Max)

Clean and Jerk (Find 1 Rep Max)

Cool Down

Metcon (No Measure)

1x:

-:90sec ea. Banded Hamstring Stretch

-:90sec ea. Banded Crossover Stretch

-:90sec ea. Pigeon Stretch

WORKOUT OF THE DAY