WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking Pace)
8 Weighted Ring Rows
8 DB Bench Press (Hammer Grip)
8 BB Bent Row
LIFT:
Full Snatch
2 (Every :90 Sec.)
*Start at 65% and build.
WOD:
“TOMMY”
AMRAP 10
3-6-9-12-ETC.
G2O (95/65) (75/55)
Pull Up’s
FIT
SKILL:
3 Rounds
8e DB Box Step Ups
8 Reverse Fly’s
Burn out set of Banded Lat Pull Down
LIFT:
Close Grip Bench Press
4 x 10
*Build
WOD:
AMRAP 10
30 Air Squats
30 Push Ups
30 KBS (53/35) (44/26)
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