05.10.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg RDLs
5 Single Arm KB Rack Squats R- round 2 & 3 do KB overhead
5 Single Arm KB Rack Squats L- round 2 & 3 do KB overhead



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
3 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%- 60%

WOD
For Time
30 Burpee Box Jump Overs 24/20"
40 Power Snatch (95 / 65)
300 m Run
400 m Row

50 S2OH (95 / 65)
60 Sandbag Step Ups (choose your weight) - box height should not be high, thigh angle should be slightly higher than parallel to the floor
500 m Run
600 m Row