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
M1-3: Snatch Pull + Hang Squat Snatch + Squat Snatch
(66%, 69%, 72%)
M4: REST
M5-7: 2 Squat Snatches
(76%, 79%, 82%)
M8: REST
M9-11: 1 Squat Snatch
(86%, 88%, 90%)
WOD:
EMOM 4:00 x 4
12 Toes to Bar
16 OH Squats(75/55) (65/45)
15/12 Cal Row