WARM UP
8/8 elbow instep rotation
20 PVC pass through
20 PVC OHS
2L active sampson
1:00 bottom squat hold
-then-
2 Rounds Empty Bar Warmup:
5 snatch grip high pull
5 power snatch
5/5 SL RDL
5 HC
5 Push Jerk
5 FS
MOBILTY
1:00/1:00 side lying t-spine shoulder rotation
1:00/1:00 banded front rack stretch
1:00 tactical frog
STRENGTH
A) E2Mon2M for 10 Minutes Perform:
- 2 snatch pull + 2 power snatch
Rest 2:00
B) E90O90 for 6 Rounds Perform:
- 2 power snatch + 1 OHS
Rest 2:00
C) EMOM x 8 Minutes Perform:
- 1 PC + 3 FS
Rest 2:00
WOD
12-9-6
- shoulder 2 OH
- lateral over the bar burpees