WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Block squeeze w/ shoulder flexion
Pass through
Kipping swings/MU progressions
Ring Push up
Toes to bar or Knees to Elbow
Scorpions
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
SKILL
Snatch
BUY IN
EMOTM for 12 minutes
1 Squat Snatch
Increase weight if possible.
Tip: bring all the weights you need to your station for fast transition.
WOD
The 1's
1000m row
100 DU
1 mile run
*NO*time cap
Be grateful this isn't the 3's
Coachs-stagger the starts on row
CASH OUT
5 sets of max handstand holds or accumulate 50m of handstand walk
MOBILITY
Hamstrings
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