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
(68%, 71%, 74%)
M4: REST
M5-7: 2 Squat Snatches
(78%, 81%, 84%)
M8: REST
M9-11: 1 Squat Snatch
(88%, 94%, 96%)
WOD:
14 Min AMRAP
10 Plate Burpees (https://youtu.be/wa0uR17ingU) *
50 Ft. Plate Push
20 Russian Twists w/ Plate
* Plate weight = athlete’s choice
