Warm-up
3 rounds:
3 x Agility Ladder
10 Steps Duck Walk (forward) / 10 Steps Duck Walk (backward) – With Slam Ball
10 Ball slams
Mobility
Couch Stretch (90 secs per side)
Shoulder barbell floss (2 mins per side)
WOD A)
1) 7×1 – 1 Snatch + Hang Snatch (Rest 90 secs, heaviest possible with perfect form)
2) a) 5×3 Snatch High Pulls (Rest 60 secs)
2) b) 5×4 Weighted Pull Ups – Strict / Supinated grip (Rest 60 secs)
*Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.
3) 4×8 Strict Glute Ham Raises or 4×12 Hip Extensions (rest 60 secs. exactly)
