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



8 min AMRAP:

6 Hang Power Snatch (135/85)

9 Chest to bar pull-ups