#maxmonth

Warm Up: 200m run, 6 tea cups, 4 pass throughs, 6 good mornings, 20 squats, 15 sit ups, 5 push ups, 200m row

3-4 min roll out

Skill: Hang Snatch
6 Min EMOM:
On Odd mins: 3 hang Power Snatch
On Even mins: 3 hang Snatch
Increase weight in small increments as needed
Start at 50% snatch

Strength: 1RM Back Squat: 10 min Time Cap

WOD: 5 min AMRAP
150m Row (10m =1 rep)
3 dead lift 315/220 (70% DL)
(18 reps per round)

Rest 4 mins

5 mins time cap:
400m run
Max wall balls
Score = # of wall balls completed

Mobility: Quads, Sampson, Lumbar

Comment