WARMUP:
2:00 Monostructural Movement
2 Rounds
:30 Ipsilateral Dead Bugs
6 Scap Pull Ups
10 Spiderman Crawls W/ Elbow To Drop
10 Slam Balls (20/14)
10R/10L Russian Twist (20/14)
Then…
2 Rounds
:30R/:30L Erector Stretch (https://youtu.be/N6wI5jewDw4)
1:00 Pole Squat
STRENGTH/SKILL:
EMOM x 11
M:1-3 Snatch Pull (from the ground) + Hang Squat Snatch + Squat Snatch
(64%, 67%, 70%)
M: 4 REST
M: 5-7 2 Squat Snatches
(74%, 77%, 80%)
M: 8 REST
M: 9-11 Squat Snatch
(84%, 86%, 88%)
WOD:
10 Min. AMRAP
30 Double Unders
15 Snatches (75/55)
