WARM UP
2 rounds:
10 dowel dislocates
5 x ATYT w/ light plates
10 Walking lunge steps w/ plates held overhead
10 Hollow rocks
10 Superman lifts
10 dowel dislocates
5 x ATYT w/ light plates
10 Walking lunge steps w/ plates held overhead
10 Hollow rocks
10 Superman lifts
MOBILITY
Banded overhead/lat stretch
WOD A
Every 90s x 8 sets: Behind the neck split jerk
Sets 1-2: 3 reps
Sets 3-4: 2 reps
Sets 5-8: 1 rep
Sets 1-2: 3 reps
Sets 3-4: 2 reps
Sets 5-8: 1 rep
Behind the neck split jerk x 1
WOD B
KB Snatch, Lunge, Pull-up
Complete 3 rounds for time:
10 KB Snatch (R)
10 KB Single arm overhead walking lunge (R)
10 KB Snatch (L)
10 KB Single arm overhead walking lunge (L)
15 Chest to bar pull-ups
10 KB Snatch (R)
10 KB Single arm overhead walking lunge (R)
10 KB Snatch (L)
10 KB Single arm overhead walking lunge (L)
15 Chest to bar pull-ups
Rx: 24/16kg
Int: Scale KB weight
Beg: Light KB or Dumbbell
