Wolfe Tribe Fitness – WOD
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%