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
