Mobility
Quick PVC mobility session
Warm-up
500m row, then…
CFP snatch w/u
2 rounds; 1 w/PVC + 1 w/empty bar
5 down and finish w/high pull
5 high hang muscle snatch
5 hang power snatch
5 OHS
5 snatch balances
Strength
Snatch complex #3 – 1 snatch + 1 hang snatch + 1 OHS
Build to a heavy weight
WOD
“The Windsor”
Partner WOD; split reps however you want except for the thrusters
50-40-30-20-10
Cals on rower
Burpees over the rower
*both partners perform after every round…
10 thrusters (95/65#)(75/55#)
Challenge
Partner wall ball challenge
