Mobility:
3-Pos Shoulder Stretch x 45s/Side
Lying Banded Hamstring Floss x 1 minute/Side
Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 10 steps R/L
Banded Walk x 10 steps FWB/BWD
Warm Up:
EMOM x 5 minutes
3 Push Ups
5 DB Press/Arm
6 Alt V-Ups
Technique & Review:
TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck
DB Snatch
Ring Dip
– Jump to Support
– Support Hold
– Dip Hold
– Lowers
6 minutes to for 2-3 sets of:
3 TTB
4-6 Alt DB Snatch
3 Ring Dips
– Rest as needed b/t sets –
WOD
3 x 5 minute AMRAP
10 TTB
20 Alt DB Snatch (50/35)
10 Ring Dips
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.
*L2
3 x 5 minute AMRAP
8 TTB
20 Alt DB Snatch (40/30)
8 Ring Dips
– Rest 2 minutes b/t sets –
*L1
3 x 5 minute AMRAP
10 Knee Tucks
20 Alt DB Snatch (30/20)
10 Push Ups
– Rest 2 minutes b/t sets –