Mobility:

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

Complete 2 Rounds:

  1. 12 Burpee on a plate
  2. 15 plate pull overs
  3. 15/9 Push Ups
  4. 15 ohs w pvc
  5. 15 Banded Pull Aparts with 1 second hold at the back

 

Choose 2:

  1. 20 cal bike
  2. 25 cal row
  3. 200m run

 

Strength: Oly Day -

10 mins to find Heavy Single of complex:

 

Power Snatch + Hang Squat Snatch + OHS

 

-record final weight

 

WOD: “Leia”

9 min AMRAP:

8 Cleans and Jerks 155/105

16 Wall Balls

32 DUs

(56 reps per round)

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