WARM UP:
400 M. Run or Row
3 Rounds
10 Air Squats
10 Sit Ups
10 Push Ups
10 Bumper Jacks
Then:
Hip & Shoulder Mobility
SKILL / LIFT:
EMOM 12
ODD: :30 Sec. Hollow Hold
EVEN: 5 Power Snatch (135/95) (115/75) (95/65) (75/55)
WOD:
“SHENRON”
AMRAP 25
50 Double Unders (150 Singles)
20 KBS (70/53) (53/44) (44/35) (35/26)
20 Pistols (Sub. 40 Air Squats)
20 H.R. Push Ups
POST WOD:
Roll & Stretch
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