WARM UP:
1K Bike
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility


WIN
SKILL:
3 Sets
8 BB Bent Row (Underhand Grip)
8e Single Leg Glute-Bridge
8 Strict Pull Ups
LIFT:
Power Snatch + Hang Squat Snatch
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
2 + 1 @ 75%
*EX: 2 + 1 = 2 Power Snatch + 1 Hang Squat Snatch
**Take from hang snatch 1RM
WOD:
“WINDMILL”
30-20-10
Assault Bike Cal.
Pull Ups


FIT
SKILL:
3 Sets
8 BB Bent Row (Underhand Grip)
8e Single Leg Glute-Bridge
8 Ring Rows w/ a 3 Sec. Negative
LIFT:
BB Split Squat
4 x 8e
*Try and build heavier then last week
WOD:
30-20-10
Assault Bike Cal.
KBS (53/35)


AT HOME
LIFT:
3 Sets
8 Bent Row
8e Single Leg Glute-Bridge
8e Single Leg RDL  
WOD:
50-40-30-20-10
Air Squat
Sit Up
*After each round 200 M. run

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