WOD

Benchmark Day #4

By March 25, 2021 March 26th, 2021 No Comments

The MVMT LAB – MVMTGPP

Warm-up

Dynamic Warm Up: Snatch (No Measure)

Couch Stretch (Left/Right) for 30sec

Samson Stretch for 30sec

Lateral Lunge (Left/Right) x 30ft

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 10 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

Weightlifting

If you’re newer and feel you find your max rather quickly. Switch to sets of 3 reps to get more volume and practice in. (Also ask a coach for a focus for the day)

Snatch (Find Max for the Day (Squat))

Clean and Jerk (Find Heavy for the Day)

Metcon

800m Run (Time)

Max Effort 800m Run

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