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

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