WARM UP:
50 Double Unders or 100 Jump Rope Singles
Then: (with PVC)
3 Rounds
10 Pass Throughs
10 Good Mornings
10 High Shrugs
10 High Pulls
10 OHS
Then:
Mobilize Hips and Shoulders
SKILL:
3 x :20 Sec. Headstand Hold
LIFT:
Back Squat
7 x 1 (Work up to 95% 1RM)
Then:
Warm Up Snatch up to 85% 1RM
WOD:
“DANGER ROOM”
5 Min. 1 RM Back Squat
5 Min. 2 RM Snatch
5 Min. 3 RM Clean
*For the 2 RM & 3 RM you may take up to 10 Sec. in between reps.
**Score = Total load of highest weight hit for all 3.
POST WOD:
Mobilize Hips and Shoulders.
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