06.29.17

Warm up:400m light row or bike 3 x kip/cadence complex (2 kip swings + 2 tuck ups + 2 TTB with straight legs)

300m moderate row or bike 2rounds of 3strict pull ups + 5 slow PVC ohs

Mobility: Band face pulls x 15 Banded push downs x 15 Deep squat progressions x 10

Primer: 6:00 EMOM Min 1- Racked barbell inverted rows x 8-10 reps Min 2- Air chair swings x 6-8 reps Min 3- Get ups- roll to the feet and stand x 6-8 reps

Barbell warm up 5 good mornings 5 back squats 5 elbow rotations 5 snatch grip press from behind the neck 5 snatch grip stiff-legged DL 5 OHS

 

WOD: 3 rounds 3:00 work. 2:00 rest. Round one 8 TTB 8 power snatches 115/75 Round two 10 TTB 10 power snatches 95/65 Round three 12 TTB 12 power snatches 75/55