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

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