Warm-Up/ Skill Accumulation:
3 Rounds of:
30 Jumping Jacks
3 Sumo Squat to Stand
5 OHS w/ PVC (work Sn. Grip to Clean Grip)
4 Reverse Lunge W/ Twist
5-10 Wall Balls
3 Muscle Ups or Transitions
20-30 sec. plank
Olympic:
2 Power Snatch: Every 2 Minutes x 14 Minutes
*Start at 55% and build to 85+%*
Focus on Bar Path and Snap/ Pull Under
WOD:
12 Minute AMRAP:
– 6 HSPU
– 9 Ring/Box Dips – Full ROM
– 12 T2B/ K2E
Accessory:
Suitcase Hold (KB): 2 x 60 sec. E
Recovery:
– Banded Lat
– Pec in Rig
– Wall Calf
– Lax Ball Foot