WARM UP:
400 M. Run
10 Bumper Jacks 2″
10 Bumper Jacks 4″
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
SKILL:
4 x 10 DB RDL
Pair With:
4 x 10 BB Bent Row
LIFT:
EMOM 10
MIN. 1-4 = 1 Full Snatch + 2 OHS @ 60%
MIN. 5-7 = 1 Full Snatch + 2 OHS @ 70%
MIN. 8-10 = 1 Full Snatch + 1 OHS @ 80%
*Take from Snatch Max. Adjust numbers according to your OHS ability.
WOD:
“QUICK, TO MY MOTHER’S MINIVAN!”
3 Rounds
800 M. Run
20 DB Snatch (50/35) (45/30) (35/25) (30/20)
50 Double Unders
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