WED05MAY2019

WOD

Primer
3 Rounds
8 Prone PVC Pass-throughs
8 Z-Press (Sotts Press if able)
20 Sec Thoracic Spine Extension hold

Strength
2 Position Snatch (Hip + Above Knee):
7 sets, starting empty bar and making SMALL increases

Conditioning
3 Rounds for Time:
50 Double Unders
40 Air Squats
15 Power Snatches (95/65)

R+ 3 Rounds:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Extra

Skill
3 rounds of:
3 min AMRAP w/ 1 min Rest
3 Bar Muscle Up
5 HSPU
7 Pistol

*ask your coach for progressions