WARM UP
Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
High hang snatch (squat)
BUY IN
1 high hang + hang snatch
EMOTM 8 min
start at 50% and add if possible
EMOTM 8 min
start at 50% and add if possible
WOD
5 RFT
8 Thrusters 75/45
6 Pull ups
8 Thrusters 75/45
6 Pull ups
CASH OUT
with a partner:
Row max calories in 5 min - partners decide how to break up the 5 minutes, however each partner much row at least 1 minute total (I.E. A team can't have only 1 person row the whole time)
Row max calories in 5 min - partners decide how to break up the 5 minutes, however each partner much row at least 1 minute total (I.E. A team can't have only 1 person row the whole time)
MOBILITY
Lats
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