WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll
BUY IN
Front Squat
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks
WOD
For Time:
60 DU
20 Snatch (any variety as long as from the floor) 135/95
40 KB Swings 70/53
60 DU
60 DU
20 Snatch (any variety as long as from the floor) 135/95
40 KB Swings 70/53
60 DU
CASH OUT
EMOTM x 10 min
3 box jumps by max height! Stack the boxes or put plates on boxes if necessary.
MOBILITY
Shoulders and Lats
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