• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• Hang Clean x 1

B) 4 Sets: (EMOM)

• Just Below the Knee Hang Clean x 1

C) 4 Sets: (EMOM)

• Clean x 1

D) 3 Sets:

• Single Arm Bent Over DB Row x 8-10 ea.
• Single Leg DB/KB RDL x 8-10 ea.
• Farmers Carry x 100 yards

Skill:

• Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• High Hang Snatch x 1

B) 4 Sets: (EMOM)

• Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

• Snatch x 1

D) 3 Sets:

• Single Arm Bent Over DB Row x 8-10 ea.
• Single Leg DB/KB RDL x 8-10 ea.
• Farmers Carry x 100 yards

Skill:

• Mobility

• Dynamic Warm Up

Strength:

A) 7 Sets:

• Hang Power Snatch x 1

B) 4 Sets:

• Shoulder to Overhead x 3

Perform After WOD

C) 3 Sets:

• Single Arm Bent Over DB Row x 8-10 ea.
• Single Leg DB/KB RDL x 8-10 ea.
• Farmers Carry x 100 yards

Skill:

2 Rounds:

• 5 Strict Pull Ups
• 10 Hang Power Clean 165/110
• 15 Sit ups
• 100 Double-unders
• Max Cal Row in time remaining

Rest 5 minutes

B) AMRAP 5:

2 Rounds:

• 5 Strict Pull-ups
• 10 Hang Power Clean 165/110
• 15 Sit Ups
• 100 Double-unders
• Max Cal Row in time remaining

• Mobility