Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

15 min EMOM

  1. 15 Hollow Rocks
  2. 9 Ring Rows + 9/5 Push Ups
  3. 12/9 Cal Row
  4. 5/3 Ring Dips + 9 Squats
  5. 10 DB Snatches

 

Strength: 1RM Overhead Squat in 18 mins

 

WOD: “Great Expectations”

4 RFT: 11 Min Time cap

5 (Toes to Bar + Bar MUs complex) 

10 Power Snatch 95/65

 

1 TTB followed by 1 Bar MU = 1 rep, must complete the complex 5 times per round. Complex does NOT have to be unbroken.

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