WOD
Mobility
LXB Smash: Pecs, Delts, Traps
30sec Rig Deadhang
Dynamic Warm-up
Banded Dynamic Stretches
Strength
EMOM for 9 Minutes
Power Snatch + Hang Squat Snatch
Building up in weight the first 5 Minutes to a moderate set, then 4 Minutes at the moderate weight.
Conditioning
4 Rounds for Time (20 Minute Time Cap):
20/16 Calorie Row
20′ DB Walking Lunges (50/35) | Dbl KB OH Walking Lunge (35/18)
12 Toes to Bar | 4 Bar Muscle Up
20′ DB Walking Lunges | Dbl KB OH Walking Lunge