Warm-up
Spend 2-4 minutes in Z1
Then,
2 rounds; 1 w/PVC and 1 w/empty barbell
5 down and finish w/high pull
5 high hang muscle snatch
5 hang power snatch
5 OHS
5 snatch balances
Mobility
PVC mobility as a group
Strength
A1. Snatch – 3RM from hang position
*Obviously cannot drop between
A2. Pull-ups – 3 to 4 sets of 8 to 10 reps. Depending on how you feel.
*Make these as hard as possible on yourself!
WOD
“House Special”
12 min AMRAP
5 burpee double push-up
10 wall balls (20/14#)
250m row
Recovery
Lax ball and shoulder health
