DATE – Thursday
Warm-up: Band pull-aparts + Presses
Mobility: Lacrosse ball into pecs and delts
WOD A) Strict Press: 5 x 5 (15 min)
(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)
WOD B) (18 min)
8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest
– Rest 2 min –
8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest
Score is total KB snatches + ball slams
