Tuesday

Pre Warm-Up
3 Rounds
10 band pull apart
10 band row
10 cuff isolation
+
30 KBS
30 air squat

 

Warm-UP
Hang Power Snatch Drills

 

Strength
A.) OTMx11
3 Hang Power Snatch – No % but increase from last week

 

WOD
Intensity Intervals
6 Rounds
20sec max effort row
Rest 10sec
20sec DB Hang Squat Clean @ 50/35
Rest 10sec
20sec GHDSU
Rest 100sec

 

Cool Down
1.) 3 Rounds
10 pass thru
30sec foam roll t-spine
2.) Spend 3min in pike position

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