Fri – Sept 1st

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds w/ empty barbell
10 OHS
10 Power Snatch

 

Warm-Up
Snatch Drills

 

 

Strength
A.) 20min to find a 1RM Snatch or OHS

 

 

WOD
2 Rounds For Time – 16min cap
100 DU
30 GHDSU
20 DL @ 315/205
10 HSPU @ 5” deficit

 

 

Cool Down
1.) Spend 3min on each hip stretch
2.) Foam roll glute and hamstrings

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