• Dynamic Warm Up

Strength:

Skill:

• 200m Run
• 24 Single Arm DB Snatch
• 24 Chest to Bar Pull Up
• 200m Run
• 24 Single Arm DB Overhead Lunge
• 24 Toe to Bar
• 200m Run
• 24 Single Arm DB Thruster
• 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

• Mobility

• Dynamic Warm Up

Strength:

Skill:

• 200m Run
• 24 Single Arm DB Snatch
• 24 Chest to Bar Pull Up
• 200m Run
• 24 Single Arm DB Overhead Lunge
• 24 Toe to Bar
• 200m Run
• 24 Single Arm DB Thruster
• 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

• Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets:

• Behind the neck Snatch Grip Push Press + 3 Overhead Squats

B) 3 Sets:

• Single Arm DB Shoulder Press x 6 ea.
• Prone Flat Bench DB Row x 8

C) 3 Sets:

• 4 Second Negative Parallete Handstand Push Up x 4-7
• Iso Hip Extension Hold + W Press x 10

Skill:

• 200m Run
• 24 Single Arm DB Snatch 70/50
• 24 Chest to Bar Pull Up
• 200m Run
• 24 Single Arm DB Overhead Lunge 70/50
• 24 Toe to Bar
• 200m Run
• 24 Single Arm DB Thruster 70/50
• 24 Ring Muscle Up

*Partners run together and alternate every 6 reps, except on the muscle ups where they alternate every 4 reps.

• Mobility