Warm Up
Dynamic warm up (high knees, butt kicks, drinking birds/toy soldiers, lunges)
EMOM 6 mins
3 EB Hang Squat Snatch
3 V Up
3 Ring Row

MOB
Foam roll lumbar spine, lats
PVC overhead work
Pigeon

Strength
1. EMOM 12 mins
   1 Push Jerk + 1 Split Jerk, build in weight over sets

2. Superset
    3 x 3 weighted pull ups
    3 x 6 weighted dips
    Get heavy and challenge yourself!

WOD
AMRAP 15 minutes*
8 Hang Power Clean (135/95)
20 Burpees
35 Sit Ups
*EMOM do 1 squat snatch (135/95)
**Start with squat snatch


    

Comment