Tuesday

Pre Warm-Up
3 Rounds
10 band pull apart
10 band row
10 cut isolation
+
3 Rounds
10 KBS
5 Inchworms

 

Warm-Up
Hang Power Snatch Drills

 

Strength

A.) OTMx11
3 Hang Power Snatch – No % but try in increase load form last week

 

WOD
Intensity Intervals
6 Rounds
20sec MAX Effort Row
Rest 10sec
20sec Max Reps DB Thruster @ 50/35
Rest 10sec
20sec Max Reps Burpees
Rest 100sec

 

Cool Down
1.) 5min bike – moderate
2.) 3 Rounds
10 pass thru
30sec foam roll t-spine

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