• Mazen Nassar

WOD-2/12/19


Warm-up
 

2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs • 10 Band OHS • 5 Dive bomber push ups 2 rounds: 30 sec • Pec Stretch • Couch Stretch • Pike Stretch • Straddle Stretch Strength
: Strict press  • 3 reps at 65% of 1RM • 3 reps at 75% of 1RM • 2 reps at 80% of 1RM Snatch Grip Push Press + Overhead Squat • 3 reps. at 65% of 1RM Snatch • 3 reps at 75% of 1RM Snatch • 3 reps at 80% of 1RM Snatch • 3 reps at 85% of 1RM Snatch Conditioning Every 3 min for 15 min: • 30 Sit-ups • 10 Deadlifts 225/155 • 10 Handstand Push-ups • Max Box Jumps 24/20”