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:
3 Rounds (At a Walking Pace)
4e DB Row (Your choice)
10 Bar Roll Outs
10 Supine BB Rows
10 Weighted Push Ups (Put Weight on Back)
LIFT:
Snatch
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2 @ 75%
WOD:
“CHIAOTZU”
5 Rounds
10 KB Snatch (70/44) (53/35) (44/26) (35/20)
10 Pull Ups
*Must do 5 KB snatch per arm. Anyhow
POST WOD:
Shoulder Mobility
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