WARM UP
3 rounds:
1 min skipping variations
Dynamic hip + shoulder circles/stretch btw rounds
1 min skipping variations
Dynamic hip + shoulder circles/stretch btw rounds
MOBILITY
Partner dowel shoulder opener (2 x 30-45s each)
Active pigeon pose hip opener
Active pigeon pose hip opener
WOD A
Every 90s x 10 sets:
Start light and focusing on perfect form and positions
Build as needed to a heavy set
Start light and focusing on perfect form and positions
Build as needed to a heavy set
Power snatch + Hang snatch + Overhead squat
WOD B
3 rd: 10 OHS + 50 DU’s
Complete 3 rounds for time:
10 Overhead squats (135/95lbs)
50 Doubleunders
10 Overhead squats (135/95lbs)
50 Doubleunders
