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WOD
Primer
2 Rounds
5ea/dir Seal Rolls (Hollow/Arch Roll = 1)
10-12 Miracle Growers
10ea/side SL Glute Bridges
Strength
3 attempts to establish Max UB Toes-to-Bar
*use any extra time to work with coach on how to improve
Conditioning
On a 14 Min Clock
2 Min Bike for Cal
—
10 Min AMRAP of:
6 L-Arm OH Walking Lunges (53/35)
12 V-Ups
6 R-Arm OH Walking Lunges (53/35)
20 Russian Kettlebell Swings (53/35)
—
2 Min Bike for Cal
Extra
High Hang Snatch: Build up to 75% for 4 sets of 3