WOD
Mobility
Foam Roll: T-Spine, Lats/Triceps, Hips, Calves
Dynamic Warm-up
Primer
Perform 10 Reps of the following Movements:
Banded Passthroughs
Banded Around the World
Alt Banded OH Windmills
Banded OHS
Supinated Banded Pull-apart
BB Snatch Progression/Warm-up
Strength
Power Snatch
EMOM for 9 Minutes (3 Rounds):
(1) 3 reps @ 60%
(2) 2 reps @ 65%
(3) 1 reps @ 70%
Note: You may lower the weight if needed, but do not go above the prescribed percentage. Scale with Hang Power Snatch or Power Cleans.
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 12/10 Calorie Bike
(2) 10 DBall Cleans (80/50)
(3) 30 Double Under
(4) 20 Abmat Sit-up