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

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