WARMUP:
3:00 Monostructural Movement
Then…
2 Rounds
:30 Plank Hold
:30 Hip Bridges
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L KB Windmills
5 Right Leg Lunge w/ Right Arm KB Overhead Hold /5 Left Leg Lunge w/ Left Arm KB Overhead Hold
STRENGTH/SKILL:
4 Super Sets
A. Behind the Neck Push Press
x8, x6, x4, x2, x2
B. 5R/5L Single Leg KB Deadlift
WOD:
12 Min AMRAP
21 Toes to Bar
21 Snatches (95/65)
15 Toes to Bar
15 Snatches
9 Toes to Bar
9 Snatches
