DATE – Monday
Warm-up)
2-3 mins: running drills
2 Rounds:
5 x Cat/Cow Back
10 x Supermans
10-20 sec Hollow Rock
10 x alt. front & back scorpion touches
Mobility) P-chain floss
WOD A) Deadlift: 20 mins to establish a 1RM
WOD B) Complete the following ladder for time:
1-2-3-4-5:
Hang Squat Clean 165/105lb
12-10-8-6-4:
Alternating KB Snatch 32/20kg (6 reps each arm, 5 reps etc.)
*Mod KB Snatch for 1 arm swing – double reps
WOD C) (optional accessory/midline):
2-3 sets:
Glute-ham Raise x 7-10 reps
Banded g-morning x 20-30 reps
Banded trap raises/pull-aparts x 10-15 reps of each
