Warm up- Mobility Wall Squat – 1:00 Prayer stretch – 1:00 Wide Hip Opener – 1:00 R/L 5 Min AMRAP 50 SU’s 5 BB Stiff Legged Deads 5 Back Rack Lunges 10 BB Back Sqauts 15 Sit ups Skill- Back Squat 3×5 @ 80% + 5-10#’s from last time 1×12 @ 70% Then: Power Cleans […]
Warm up- Mobility Wall Squat – 1:00 Wide Hip Opener- 1:00 R/L Foam Roller Ext. – 5 Reps :10 Hold Then: 3 Sets 200m Run 5/5 KB Snatches 5 Ring Rows Skill- 15 Mins Snatch Build to 3 Reps @ 80% of 1RM Then: 4 Sets 1 Hang Snatch + 1 Low Hang Snatch @ […]
Warm up- 400m Run 2 Sets 15 Goblet Squats 15 KB Swings 15 Sit ups 2 Sets with an Empty BB 5 RDL 5 Clean Pull 5 Front Squats 5 Tall Cleans Skill- EMOM x 10 1 Power clean + 1 Sq. Clean *Start @ 75% of 1RM PC and build EMOM x 7 2 […]
Warm up- DROM 2 Sets 20 Cals 5 Good Mornings 5 Snatch Balance 5 OHS 10 Sit ups Skill- Snatch 1-1-1-1-1 *Heavy single for the Day WOD- Teams of 2: 20 Min AMRAP 2 BMU’s 4 Alt. DB Snatch 65/50 8 Box Jump Overs 24/20 *You Go, I Go Post WOD- 5 Sets 10 Hollow […]
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