WARM UP:
3 Rounds (PVC)
5 Pass Throughs (Over)
10 OHS
5 Pass Throughs (Under)
10 Good Mornings
5 Muscle Snatches
10 Lunges
SKILL:
3×5 Hollow Rocks into Supermans
Pair With:
3xMax Effort Headstands
LIFT:
Hang Sqt. Snatch
5×3 (75-80%)
*Work technique & stability. Hold a 2 sec. pause at the bottom
WOD:
“BORIS THE BLADE”
15 Sqt. Snatch (115/75) (95/65) (75/55) (65/45)
Row 600 M.
10 Sqt. Snatch (135/95) (115/75) (95/65) (75/55)
Row 300 M.
5 Sqt. Snatch (155/115) (135/95) (115/85) (85/65)
Row 200 M.
POST WOD:
Foam Roll
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