Workout of the Day

PARTNER WOD

4 rounds (35-min)

• 1000m row (split)
• 20 power clean (135/95)
• 800m run (split)
• 20 shoulder to overhead (135/95)

HERO WOD

“Morrison”

50 – 40 – 30 – 20 – 10

• wall ball
• box jumps
• kb swings

40-min cap

thunder thighs & boulder shoulders week 4 day 4

4 rounds : e2mom

1. 10 db hang snatch + 10 db overhead reverse lunges (5 each arm) (50/35)
2. 200m run + 10 box jump overs
3. 25/20 cal row
4. 30 air squats

recovery

• :30 foam roll each  (IT band, quad, adductors, hamstring)
• :30 couch stretch (each side)
• :60 seated straddle  *use RB around rig to pull forward

thunder thighs & boulder shoulders week 4 day 3

3 sets : building up to 65%

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

6 sets: every :30
1 pause squat snatch @ 65%

6 sets : @65%

• 1 power clean
• 1 hang clean
• 2 push press

4 rounds (16-min)

• 12/10 cal bike
• 200m run
• 6 power snatch (135/95)

thunder thighs & boulder shoulders week 4 day 2

2 sets :

• 10 single arm db high pull
• 10 single arm db press

3 x 8 : shoulder press @ 8/10 rpe

then complete.
1 set max rep push press at top weight from part 1.

5 rounds : emom

1. 15/12 cal ski
2. 12 db push press (50/35) + 9 push. ups
3. 60 double unders
4. rest

PARTNER WOD

for time (35-min)

• 120/100 cal bike
• 60 pull ups
• 30 clean & jerks (155/105)
• 120/100 cal bike
• 30 clean & jerks (155/105)
• 60 pull ups
• 120/100 cal bike

thunder thighs & boulder shoulders week 3 day 3

3 sets : building up to 60%

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

6 sets: every :30
1 pause squat snatch @ 60%

6 sets : @60%

• 1 power clean
• 1 hang clean
• 2 push press

4 rounds (16-min)

• 12/10 cal bike
• 200m run
• 6 clean & jerk (135/95)