Strength 1
Every 90 seconds for 8 rounds
1 Power snatch + 2 Overhead squats
Strength 2
Glute bridges
4 x 8
Super set
Side plank dips
4 x 8/side
Snatch and overhead squat warm up
*As mentioned in the weekly post, today’s the day to help prep you for next week’s benchmark girl WOD. We’ll spend some time warming up for the snatch and overhead squat to find a starting weight, then start the clock. You’ll be able to add weight between sets, but get to a weight that you can cycle – touch and go – as if in a workout.
Follow it up with some work on the posterior chain and core, necessary for stabilizing weight overhead.