WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension
10 Snatch Pulls
Then:
Mobility
WIN
SKILL:
3 Rounds (At a Walking Pace)
8 Landmine Row’s w/ Rope
8 Landmine Presses
Max Effort Banded Lat Pull Down
LIFT:
EMOM 10
Power + Full Snatch
*Work to a heavy complex.
WOD:
“HARLEY QUINN”
3 Rounds
12 Power Snatch (115/75) (95/65)
6 Bar MU
*Sub. Bar MU for Jumping Bar MU or Burpee Pull Up’s.
FIT
SKILL:
3 Rounds (At a Walking Pace)
8 Landmine Rows w/ Rope
8 Landmine Presses
Max Effort Banded Lat Pull Down
LIFT:
LIFT:
DB Bench Press (Hammer Grip)
5 x 8
Pair With:
DB RDL
5 x 8
WOD:
3 Rounds
20 Alt. DB Snatch (50/35) (45/30)
40 Double Unders (80 Single’s)
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