WARM UP:
400 M. Row or Run
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then:
Shoulder Mobility
SKILL:
EMOM 10
ODD: 3-5 SHSPU
EVEN: 15 V-Ups
LIFT:
Paused Back Squat
5 @ 65%
5 @ 70%
2 x 5 @ 75%
*Pause for 3 Sec. at the bottom.
WOD:
“ANDROID 17”
For Time:
10 Thrusters (165/110) (M -135/95) (115/75) (95/65) or 70% 1RM Snatch
20 T2B
10 Power Snatch
10 HSPU
100 Double Unders
10 HSPU
10 Power Snatch
20 T2B
10 Thrusters
*M = Masters
POST WOD:
Mobilize & Stretch
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