Warm Up2:00 bike/row/run 2 sets of 12 DB box step ups (6 each side) 20 Sit ups 12 Sumo Deadlifts- light weight on bar 20 Seated banded rows- attach light band to rig. Sit tall, legs straight out and pull the band to your chest with your shoulders down, squeezing the shoulders together.
Mobility: 10 deep squat progressions :30 banded lat stretch each side 4 position wrist stretches
Primer: with empty barbell then light weight snatch grip strict press- 3 sets of 3 reps *bar in the back rack position, we are focused on an engaged mid-line as we press the bar overhead snatch grip sotts press- 3 sets of 3 reps *start with PVC and only move to empty barbell if your form is perfect *we are looking to complete the press from the bottom of our squat position
WOD: 28:00 time cap 10,9,8,7,6,5,4,3,2,1 squat snatch 155/105 or 75% 1RM snatch HSPU sub downward dog push ups parallel ring rows- use a box for your feet to get you parallel to the rings