Mobility: 

Hamstring Band stretch x 2 mins

IT band roll out x 2 mins

10 good mornings

10 pass throughs

 

Warm up done as group

6 min EMOM

Odd: 135m row sprint

Even: 12 Hollows

 

Skill HSPU's

5 min EMOM

Odd: 4 strict HSPU's per mins

Or 5 box HSPU's or 5 pike push ups.

 

Strength: Dead Lift

1 x 5 60%

1 x 4 70%

2 x 3 75%

1 x 3 85%

1 x 2 90%

 

WOD: for time

15 hang power snatches 95/65

15 pull ups

400m run

12 hang power snatches

12 pull ups

400m run

9 hang power snatches

9 pull ups 

400m run

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