*in 10 minutes or less*
Pass through
Block shoulder squeeze with shoulder flexion (Upper body core integration)
Push Up
Downhill Skier Rock
OH Wall Squat
Inline Lunge
1 leg hip hinge
Bergener (full if time allows)
*if you finish early: start skill, buy in or work on a weakness!
BUY IN
In 10 min or less8 x 2 Snatch pull (touch and go, do not let go of the bar)
http://youtu.be/MRzsZN5p9QY
Start with 80% 1RM of Snatch and go heavier if coach allows. Do not exceed 105% of Snatch.
SKILL
Snatch Pull
WOD
Death by BURPEE
SKILL
Snatch Pull
WOD
Death by BURPEE
(1 burpee first minute, 2 burpee the second minute and so on until you cannot complete set number of burpees in the given minute)
CASH OUT
With a partner
4 x 20m of wheel barrel, buddy carry(pick partner up) and firemans carry(drag partner)
CASH OUT
With a partner
4 x 20m of wheel barrel, buddy carry(pick partner up) and firemans carry(drag partner)
Split work evenly
MOBILITY
MOBILITY
Chest and shoulders
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