WARM UP:
3 Rounds
30 Double Unders (90 Singles)
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
5 Min. of Shoulder Mobility
SKILL:
3 x 5 Hollow Rock to Supermans
LIFT:
Power Snatch + Power Squat Snatch
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 75%
WOD:
“VIPER”
9-6-3
Power Snatch (165/110) (155/105) (135/95) (115/75)
T2B
Rest 2 Min.
9-6-3
Thruster (165/110) (155/105) (135/95) (115/75)
HSPU
Rest 2 Min.
9-6-3
Over Head Squat (165/110) (155/105) (135/95) (115/75)
C2B Pull Ups
POST WOD:
Shoulder Mobility
Recent Posts
