WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Hip Mobility
SKILL:
3 Rounds
7 Skull Crushers
7 Close Grip Weighted Push Ups
8E In Place O.H. Lunges (Your Choice)
LIFT:
Power Snatch + Full Snatch
2 + 3 @ 70%
1 + 3 @ 75%
1 + 2 @ 80%
1 + 1 @ 85%
1 + 2 @ 75%
*Squat Snatch on all + reps
**EX: 2 + 3 = 2 Power & 3 Squat
WOD:
“GRAVITY MAX”
27-21-15-9
HSPU
Cal. Row
V-Up
*Sub. H.R. Push Ups for HSPU accordingly.
POST WOD:
Shoulder Mobility
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