WARM UP:
400 M. Run / Row
3 Rounds
5 Pass Throughs (Over)
10 OHS
10 Good Mornings
5 Pass Throughs (Under)
20 Sec. Handstand Hold
Then:
Shoulder Mobility
SKILL:
EMOM 6
ODD: 7 T2B
EVEN: 40 Ft. O.H. Walk (Clean Grip @ 80% 1RM Jerk)
*Many did not get to this yesterday due to time. If you did, then do this:
3 Rounds
10 Bar Roll Outs
10 Supine BB Row
8e Alt. DB Strict Press (You Choose the Weight)
LIFT:
Power Snatch + Full Snatch
2 + 2 @ 65%
2 + 2 @ 70%
2 + 2 @ 70%
2 + 2 @ 70%
WOD:
“12.2”
AMRAP 10
30 Snatch (75/45) (55/35) (45/25) (35/15)
30 Snatch (135/75) (115/65) (95/55) (75/35)
30 Snatch (165/100) (135/75) (115/65) (95/55)
30 Snatch (210/120) (165/100) (135/75) (115/65)
POST WOD:
Shoulder Mobility
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