Warm-Up/ Prep:
– First Rib/ Shoulder Smash
– 30 Jumping Jacks
– Banded Reverse Lunge
Dynamic Flex/ Prep:
– Inchworm
– Russian March
– Reverse Lunge w/ Twist
– A Skip – fwd/bwd
– Dislocates/ OHS
Olympic:
1.) 2 Position Snatch (Hang, Floor): 70%, 75%, 80%, 70%, 75%, 80% – Every 2 min (use straps if you have them)
Gymnastic Skill – 8 Min EMOM
– 8 Alt Pistol (wtd if possible)
– 1 Rope Climb (sub 2-3 lying to stand)
WOD:
14 Min AMRAP
– 10 Cal Row
– 8 Bar Facing Burpees
– 6 S2OH @ 135/95
FINISHER: 100 Yard Farmers Carry @ 53/35
Recovery:
– Vibe Plate Stand 30 Sec.
– 360 Shoulder
– Wall Calf