WOD
Warm-up
30/25 Calorie Row
2 Sets
10 Alt Shinbox Thoracic Rotation
8e/leg Single Leg DB Deadlift (rig assisted)
5 Single Arm DB Snatch + 5 DB Windmills (L arm)
5 Single Arm DB Snatch + 5 DB Windmills (R arm)
10 Scap Pull-up
Shinbox Thoracic Rotation: https://www.youtube.com/watch?v=lYTc50zta00
Strength
Back Squat: Build up to a perfect 2RM over 5 working sets.
Focusing on being explosive and speed on the drive up.
Conditioning
AMRAP in 14 Minutes:
10 Pull-ups | 2 Rope Climbs
8 Hang Power Snatch (95/55) | (115/75)
6 Overhead Squat
12/10 Calorie Row
If needed, sub Hang Power Snatch with Hang Power Cleans (115/75) and OHS with FS