• Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

• Deadlift x 2 (build over the 6 Sets to a Heavy but NOT MAX DOUBLE)

Skill:

• 30 Double Unders (x2 Singles)
• 10 Push Ups
• 1 Rope Climb

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

• Deadlift x 2 (build over the 6 Sets to a Heavy but NOT MAX DOUBLE)

Skill:

• 30 Double Unders
• 10 Push Ups
• 1 Rope Climb

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

• Snatch with 3 second hold x 1 @ 70-75%

*Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

B) 5 Sets:

• Snatch Grip Deadlift x 2 (Build over the 5 Sets to heavy double)

C) 3 Sets: (Optional Perform After WOD)

• Face Down Chinese Planks x 60 seconds
• Rest as needed
• Reverse Snow Angels x 10-12 (perform these slow and controlled)
• Rest as needed

Skill:

• 30 Double Unders
• 10/7 Handstand Push Ups
• 1 Rope Climb

• 10 Minutes Mobility