Strength

Warm-up

 

3 x 30 Double Unders / 10 V walk outs

 

Mobility

 

Banded hip distraction (2 mins each side)

Lacrosse ball roll on ribs (2 mins each side)

 

WOD A)

 

Snatch – 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

 

WOD B)

 

1) Overhead Squat: Find a 3RM

 

2) Glute Ham Raises – 4×6 or

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