Thursday 7/11/19



Warm up:
Run 400m or row 500m
5 BW squats
5 Pass Throughs
5 Around the worlds R
5 Around the worlds L
5 OH squats
5 high pulls from power position
2 x 5 tall snatch (or 10 singles)

Strength: 22 min running clock
10 min EMOM of Tall Snatch x 2, keep light to moderate and FAST!
*2 min to change weights*
10 min EMOM of Snatch pull x 2, add weight ea set if possible

WOD: 3RFT – 12 min cap
90 DU’s (x2 singles)
30 Russian Swings (70/53)
10 Burpee Box Jumps (24/20)

Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Hamstring stretch at rig