Warm-up

 

3 Rounds:

30 secs of skipping

15 sec hang from pullup bar

5 KB windmills per side (lightweight)

 

Mobility

 

Shoulder Band int/ext. rotation stretch (2mins per side)

Shoulder extension “backpack” stretch (2mins)

 

WOD A)

 

3 x ME strict Bar Dips

(do weighted dips if you can do 10 or more without – don’t use more than 45lb)

– rest 2 mins between sets-

 

 

WOD B)

 

2 minutes ME KB Snatch 24/16kg

*Either arm

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″ (4 per side)

14 Pushups (hand release)
18 OH Walking Lunges 45/25# (plate)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

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