Friday

 

Warmup/Mobility) 2 Rounds:

300m Row

10-12 PVC Dislocates

10-15 WY’s with light plates

10-15 GHD Hip Ext.

10-15 Wallballs

 

WOD A) Alt. E2MOM x 5 sets of each (approx. 18 mins – allow 7 mins to get to starting weights)

1) 3 Hang Snatches: heavy as technique will allow

2) 3 Pause Front Squats (3 secs in your lowest position, bounce out is allowed): heavy as possible

*Add weight as required through your sets

 

WOD B)

 

6 min AMRAP:

14 KB Snatches 24/16kg – 7 per arm

14 Alt. Jumping Lunges 95/65lb barbell on back – 7 per leg

 

-Rest 2 mins-

 

6 min AMRAP:

30/20/10 Double Unders (Adv/Int/Beg – or 50 Singles)

10 Toes to Bar (Knees to Elbow or Tuck-Ups)