Warm-up:
2 Rounds
12 Scap Push-Ups
3 Laps Around Gym
Dynamic Flex/ Prep (PVC/ Bar):
– Lunge w/ Dislocate (PVC)
– Lat (PVC)
– Good Morning (PVC)
– Snatch Balacnce (PVC)
– 3 Pos OHS (PVC)
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– Squatted ankle opener (BB)
– Kang Squat to Press (BB)
– 10 Hang Power Shrug + 3 Tall Snatch + 3 OHS (BB)
– 10 Hang High Pull + 3 Tall Snatch + 3 OHS (BB)
– 5 Snatch Deadlift + 3 Tall Snatch + 3 OHS (BB)
Olympic:
1.) Snatch: 3x @ 60%, 2x @ 65%, 2x @ 70%, 2 x 2 @ 80%
2.) Jerk (from Rack): 2x @ 65%, 2x @ 70% , 2 x 2 @ 75%
Quality:
1.) 3 Min EMOM: 2 Power Clean @ 80-85%
Rest 3 Min
2.) 3 Min EMOM: 1 Power Clean @ 90-95%
Plus
2 Rounds:
6:00 AD (easy pace) + 20 Dead bugs + 400m Run
WOD:
10 Min Alternating EMOM:
– 5 TnG Power Clean @ 60-70%
– HEAVY Reverse Sled Drag – Length of Rig
Accessory:
1.) Banded Pull Through
2.) SA KB Front Rack Carry