6.14.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

Warm Up WOD:

3 Rounds –

10 Cal Ski

3-way shoulder – 3x

Spiderman Lunge

Strength:

SNATCH BAR COMPLEX

SNATCH – 10 efforts – add weight each rep

OHS – 3×5

Snatch Grip Shrug – 3×8

Sorinex Cart Roll Out – 3×10

Conditioning:

7m AMRAP

7 Single Arm Snatch (KB or DB Load)

7 Burpees

7 Warrior Sit Ups