WARM UP:
400 M. Run / Row
2 Rounds (PVC)
5 Pass Through’s (Over)
10 OHS
5 Pass Through’s (Under)
10 Good Mornings
5 Inch Worms
SKILL:
3×3 Weighted Ring Dips
*Go as heavy as possible
LIFT:
Back Squat
3 @ (65%)
3 @ (75%)
2×3 @ (85%)
WOD:
“PAPA”
20-18-16-14
Hang Power Snatch (115/75) (95/65) (75/45) (65/35)
Lateral Squat Jumps (over hurdle)
POST WOD:
Coach’s Stretch
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