DATE – Wednesday
Warm-up: 2 rounds:
30s each (F+ R + L) plank hold
5R+5L x Single leg Glute bridge w/3s hold
10 x Single leg raise + drop across the body – alternating
10 x Ring rows – smooth and controlled
Mobility: Banded Hamstring floss
WOD A) Testing – In 20 min establish a 1 rep max deadlift
Tech) Review Hang power snatch and kipping pull-up
WOD B)
8 min AMRAP:
6 Hang Power Snatch (135/85)
9 Chest to bar pull-ups
