Weds

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

4 rds
3 hang power cleans 45/35
5 front squat
7 strict press

BUY IN

RX:
EMOTM 7 min:
5 Power Clean + Jerk 115/75

Comp:
EMOTM 7 min:
5 Power Clean + Jerk 165/115

SKILL

work efficiently on the KB snatch

WOD

12 min AMRAP
10 S2OH 95/65
15 Box Jumps (24″20″)
20 Alt Single-Arm KB Snatches 35/18

comp: 135/95-53/35

CASH OUT

5 x 6
strict ring to sternum pull ups

MOBILITY

shoulders