Warm Up:
2 Rounds:
:20 Ipsilateral Dead Bugs
3R/3L 5 Sec Side Pillar Hold Hip Drop
15 Hip Bridge
2R / 2L Captain Morgans
5 Hip Internal Rotation
5 Banded Squats
WOD A:
Snatch Balance – 3×3 AHAP
High Hang Squat Snatch – 3×3 – use weight you will use in WOD
* Do NOT superset these
WOD B:
3 Rounds
EMOM x 4:00
10 Squat Snatches (115/75)
30 Double Unders
10 Bar Facing Burpees
Score is fastest round.
