Warm-up
Spend 2 minutes in Z1
2 rounds
15 hollow rocks
15 hollow hold banded pull-throughs
Then, PVC mobility as a class
2 rounds
10 PVC power snatches
10 OHS
Burn Strength
A1. DB bent over row – 5x8e
A2. Ring support hold or plank hold – :30 on the rings or 1:00 in plank
Burn WOD
21.15.9
DB squats
Cals row
Rest 3:00
15.12.9
DB snatch
Cals AB
WOD #1 should be 2 dumbbells and WOD #2 should use 1 DB.
