Mobility:

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

Complete 2 Rounds:

  1. 15 Squat Jumps
  2. 15 Medball Candle Sticks
  3. 15/8 Push Ups
  4. 15 sit ups
  5. 15 Banded Pull Aparts with 1 second hold at the back
  6. 200m run

 

 

Strength: Oly Day -

10 mins to find Heavy Single of complex:

 

Power Clean + Front Squat + Shoulder to Overhead + Thruster

 

-record final weight

 

WOD: “Mercury”

3 RFT: 16 min cap

27 Wall Balls

24 Alt. DB snatches 50/35

12 Burpee Box Jumps 24/20

 

ROM WOD: coaches choice

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