Warm-Up:
10 Min EMOM: 25 Double Unders
Dynamic Flex:
– Lateral March
– Lateral Lunch
– CrossOver Step w/ Reach Back
– Hip Gate Fwd/ Bwd
PreHab/Activation:
1a.) Serratus Roll: 2 x 10
1b.) Side Plank Clam Shell 2 x 6-8E
1c.) Side Lying Hip Adduction 2 x 12-15E
(Plus +)
(1. Snatch Pull off Blocks: 5 x 3 @ 80% – Every 90 sec)
(2. 10 Min Alt. EMOM)
( – 3-5 Bar Muscle Up)
( – 2 TGU)
Strength:
Squat: 5 x 3 @ 80% – Every 2 min
Partner WOD:
FOR TIME (Break up however you like)
– 1200m Row
– 50 Power Clean @ 135/95
– 200 Air Squats
– 100 Burpees
– 1200m Row
Recovery:
– Banded Ham/Hip
– Paraformis on Wall
– Lax Ball Foot