Warm Up
Dynamic Warm Up: https://www.instagram.com/p/BlmWiCZHGXG
1. Knee to chest
2. Groiners
3. Walking quads
4. Single leg deadlift
5. Greatest stretch alive (spiderman + reach)
6. Hamstrings
7. Number 4- glute and hips
8. Inchworm no push up
9. Curtsy lunge


Hip flexor kicks 5 sets of 3-5 reps/side https://www.instagram.com/p/BwkLxo5gyDQ/

Healthy shoulder: https://www.instagram.com/p/BwV9ddSFrhI/
1. KB windmill x 8/side
2. Single arm T-spine opener on roller x 8/side

Primer: 3 rounds:
Cossack squats x 4/side
Behind the neck strict press- empty bar x 4

Skill: snatch
4 sets of:

Snatch balance + OHS
Build to a heavier complex but make sure that you remain fast with the snatch balance. Focus on punching under the bar as quickly as possible and receiving the bar as low as possible.


8:00 EMOM
2 x hang snatch @ 70-75%

WOD- heavy wod which should be slowed down to grind it out.
50' sled rope pull - add 3 plates to little sleds (the rope is 10 feet long)
6 KB goblet squats
25 KB swings- Russian
150' (5 sections of concrete out and back) single arm KB farmer carry- 75 feet each arm
*KB weight RX 70/53, scaled 53,35