ryu3

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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