3/12 WOD
Mar 11, 2024
1 min read
Bamboo Strict Press
3x8 (moderate to heavy)
+
Barbell Bicep Curl
7/7/7
Bottom to mid
Mid to top
Bottom to top
Then
20 Minute AMRAP:
600 Meter Row
15 Pull-ups
9 Hang Power Snatches (95/65)
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See AllFocus: Power • bar control • overhead stability Warm-Up —2 rounds: 200m easy jog 10 PVC pass-throughs 8 snatch-grip good mornings 8 overhead PVC presses 6 muscle snatches 6 overhead squats with PVC Em
Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b
Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front
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