Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

30 Jumping Jacks

30 Mt Climbers

20 High Knees

15 Banded Squats

10 Banded Pull Aparts

 

Skill:

EMOMx10

Odd: 6 Pistol Squats (3 each Leg)

Even: 10 V-Ups

 

Strength: “Power Snatch”

50%x5, 60%x5, 65%x4, 70%x3x3

 

WOD: “I Don’t Even Know Her”

10 min AMRAP:

20 DUs

5 Thrusters 95/65

20 DUs

10 Thrusters 95/65

20 DUs

15 Thrusters 95/65

(90 reps)

 

30 DUs

5 Thrusters 115/75

30 DUs

10 Thrusters 115/75

30 DUs

15 Thrusters 115/75

(210 reps)

 

40 DUs

5 Thrusters 135/95

40 DUs

10 Thrusters 135/95

40 DUs

15 Thrusters 135/95

(360 reps)

 

50 DUs

5 Thrusters 155/105

50 DUs

10 Thrusters 155/105

50 DUs

15 Thrusters 155/105

(540 reps)

 

-Next 2 rounds:

(60 DUs and 175/115)

(70 DUs and 185/125)

 

Follow the pattern of increasing the DUs by 10 reps every 3 rounds, and increase the weight of the Thrusters while keeping the reps the same every 3 rounds.

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