Mobility: ROM WOD: "Follow My Lead" (15mins)

 

Warm up: 

30 High Knees

10 Banded Squats

20 Mt Climbers

10 Archer ring rows

10 Banded squats

30 High Knees

 

"Foundations Refresh"

2 rounds:

3 power snatch from hips

3 power snatch from knees

3 OHS

3 Squat Snatch from the hips

 

Strength: Over Head Squats

50x5

60x4

70x4

75x3

80x2x2

 

WOD: “The Grapes of Wrath”

Ascending Ladder for a 15 min AMRAP:

3-6-9-12-15-18…

Power Snatch 75/55

TTBs

HSPUs

 

Rep guide:

Round of:

3= 9 reps

6=27 reps

9= 54 reps

12= 90 reps

15= 120 reps

18= 174 reps

21= 237 reps

24= 309 reps

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