Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski:

–3-5min

PVC Warm Up 2xs:

–10 Pass Thru

–10 Around the World

–5-10 OHS

–5-10 Sotts Press

–5 No Push Up Burpees

Snatch Skill Transfer 1x 5ea: (barbell or PVC)

–Snatch Push Press

–Overhead Squat

–Heaving Snatch Balance

–Snatch Balance

Snatch Skill 1x 3ea:

–Down & Up

–Down & High Pull

–Down & Muscle Snatch

–Down & Power Snatch

–Down & Snatch

Clean & Jerk Skill 1x 3ea:

–Down & Up

–Down & High Pull

–Down & Muscle Clean

–Front Squat

–Down & Power Clean to Push Press

–Down & Power Clean to Split Jerk

Metcon

Metcon (No Measure)

EMOM for 8 minutes

– 2 snatches @65-70%

Metcon (No Measure)

EMOM for 8 mins

– 1 clean and jerk @ 65-70%

WORKOUT OF THE DAY