Mobility: ROM WOD: “Lets Roll” (18 mins)

 

Warm up: 

30 high knees

15 squats

10 Archer ring rows

200m run

 

Using empty bar:

2 rounds:

3 strict press

4 push press

5 push jerks

 

2 rounds:

3 power snatch from hips

3 power snatch from knees

3 ohs

3 squat snatch from hang

 

Strength: Strict Press

50x6

60x4

65x4

70x4

75x3

80x3

50x8

 

WOD: “Fantasia”

13 min AMRAP:

60 Wall ball 20/14, 10’/9’

15 MUs (ring or bar)

10 Squat Snatches 155/105

(85 reps per round)

 

MU Scale Options:

-15 Banded MUs

-15 CTBs/Pull Ups

-30 Ring Rows

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