Warm Up

Dynamic warm up then

EMOM 8 mins

3 EB Hang Squat Snatch

3 Situp to Straddle

Alt even/odd: 3 Divebomber Push Up / 3 Pull Up

 

MOB

Smash hips, roll t-spine, banded shoulders

A. Olympic Lift

EMOM 12 mins - Snatch

Increase weight over 12 mins - let’s get heavy

 

Push Press, focus on hip drive

5x3 @ 85%

 

B. WOD 1

2 Rounds for Time, try to go unbroken

40 Wall Ball Shots (30/20 lbs)

30 Kettlebell Swings (70/53)

20 Pull-Ups

10 Deficit HSPU (3”)

Rest 4 minutes

 

C. WOD 2

For Time

Long Lap

21 Deadlifts (275/185 lbs)

21 Bar-Facing Burpees

 

Short Lap

15 Deadlifts (275/185 lbs)

15 Bar-Facing Burpees

 

NJ Ave Sprint

9 Deadlifts (275/185lb.)

9 Bar Facing Burpees

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