Warm-Up:
– Skip Series (Fwd/Bwd/Lat)
3 Rounds
– 10 Banded Straight Arm Pulldown
– 20 Static Glut Bridge w/ Extension
– 50 yd Front Rack KB Walk @ easy to moderate load
Prep w/ BB:
– Kang Squat
– Sn. Grip Push Press
– Snatch Balance
– Hang High Pull
– Tall Snatch
– OHS w/ Pause
Olympic:
1. Snatch: 73%, 77%, 83%, 73%, 77%, 83%
WOD 1: FOR TIME
21 Cal Row
5 Thruster @ 135/95
15 Cal Row
10 Thruster @ 115/75
9 Cal Row
15 Thruster @ 95/55
REST 5 Min
WOD 2:
3 Rounds for Time
100 Yard Shuttle
5 C2B Pull Ups
Accessory (if time):
– DB RDL: 3 x 12
Recovery:
– Banded Lat
– 360 Shoulder
– Fab Four