3 rounds of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
30 sec hollow hold
10 Empty BB Good Mornings
SKILL
Muscle Snatch + Tall Snatch
3 sets of 3 reps of this complex (empty BB or PVC)
BUY IN
10 min to find a heavy:
3 Pos Snatch (mid-thigh, knee, floor)
at the 10 min mark perform:
1 full snatch @ 95% todays 1RM
1 full snatch @ 90% todays 1RM
WOD
8 min AMRAP
Run 200m
5 HRPU
7 Box Jumps 24/20
CASH OUT
Back Squat
70%x5
80%x1
72.5%x5
82%x1
74%x5
84%x1
if you need too..higher % rounds down to nearest 5 and lower % rounds up to nearest 5
MOBILITY
Glutes/ Hip Flexors
RESULTS
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