• Dynamic Warm Up

Strength:

4 Sets:

• Incline DB Press x 8-10
• Bent Over YTW x 8 ea.
• Side Plank x 30 Seconds

Skill:

• 500m Row
• 35 Pull Ups/Supine Row
• 25 Elevated Push Ups
• 15 Lateral Burpee over Stick

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:

• Incline DB Press x 8-10
• Bent Over YTW x 8 ea.
• Side Plank x 30 Seconds

*Goal is to increase load from last week.

Skill:

• 500m Row
• 40 Pull Ups
• 30 Handstand Push Ups (Perform Strict if you have them)
• 20 Lateral Burpee over Stick

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A1) 6 sets: (EMOM)

• Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch

• Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
• Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
• Sets 5-6 – 80%
• Sets 7-8 – 85%

B) 3 Sets: (Perform After WOD)

• Banded Ring Push Up x 8-10
• Chinese Plank x 45-60 Seconds

Skill:

• 1000m Row
• 40 Pull Ups
• 30 Handstand Push Ups (Perform Strict if you have them)
• 20 Lateral Burpee over Stick

• 10 Minutes Mobility