Flash
Thursday, June 6th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Snatch + Overhead Squat
12 Minutes
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
12 Minutes
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat
WOD
Workout Format
For Time ~ 12 Minutes
10-7-4
10-7-4
Competitive
Thrusters (135/95)
Bar Muscle Ups
Bar Muscle Ups
Performance
Thrusters (105/75)
Chest to Bar or Chin Over Bar Pull-Ups
Chest to Bar or Chin Over Bar Pull-Ups
Lifestyle
Thrusters
Feet on Floor Ring Muscle Ups or Jumping Pull-Ups
Feet on Floor Ring Muscle Ups or Jumping Pull-Ups
Notes
Round 1
12 Squat to Med Ball
12 Scap Pull-Ups
Round 2
12 Med Ball Thrusters
8 Pull-Ups
Round 3
12 Empty Bar Thrusters
8 Dips
-Into-
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
12 Squat to Med Ball
12 Scap Pull-Ups
Round 2
12 Med Ball Thrusters
8 Pull-Ups
Round 3
12 Empty Bar Thrusters
8 Dips
-Into-
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.