WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extension w/ Lat Activation
Then:
Mobility
WIN
SKILL:
EMOM 10
Strict HSPU
*Pick a # from 3-5 and hold.
**Do wall facing if needed.
LIFT:
Snatch Extension + Snatch
2 + 2 @ 60%
2 + 2 @ 65%
2 x 2 + 2 @ 70%
WOD:
“SWING & PUSH”
5 Rounds
20 KBS (53/35) (44/26)
10 HSPU
FIT
SKILL:
EMOM 10
1 Wall Walk w/ a 10 Sec. Wall Facing Hollow Hold
LIFT:
5 Rounds
10 DB Bench Press
10 Plate Walks
WOD:
5 Rounds
20 Bar Lateral Squat Jumps
20 Push Ups
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