WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Snatch Extensions w/ Scap engagement
Then:
Mobility
WIN
SKILL:
Handstand Barrow Walks
*With a partner. One holds the legs while the other walks.
4 x 25 Ft.
LIFT:
Snatch 1st Pull (3 Sec. Hold) + Full Snatch
2 + 1 @ 60%
2 + 1 @ 60%
2 +1 @ 65%
2 + 1 @ 70%
WOD:
“TALIA”
2 Rounds
15 Ft. Handstand Walk
12 Hang Snatch (115/75)
2 Rounds
15 Ft. Handstand Walk
12 Hang Squat Clean
*Sub. HSW for 5 Box Pike HSW
FIT
SKILL:
4 Rounds (At a walking pace)
10 Paused Back Extensions
10 Ring Push Ups + 30 Sec. Ring Plank
LIFT:
Split Squats
3 x 8e
*Build
WOD:
4 Rounds
8e DB Clean & Jerk
30 Ft. DB O.H. Walking Lunge
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