12.29.2021

Warm Up
2 sets
dual KB overhead carry 100 feet
5 each side single arm KB press
1 *Barbell complex*
cardio 1:00

*Barbell Complex*
2 hang muscle snatch
2 overhead squats
2 hang power snatch
2 snatch balance
2 power snatch



Mobility for shoulders
lat foam roll x 30 seconds each side
overhead opener- stretch shoulder flexion- grab a racked bar and drop your chest down through your arms x 1:00
reach, roll, and lift x 5 each side



Strength
Front Squats
5 reps @ 75%
3 reps @ 85%
1 rep @ 90% x 3 sets


WOD
"What's Next?"
5 Rounds for Time
15/12 cal row
10 TTB
9 snatch- power or squat*
*snatch weight increase each round
RX 95/65 105/75 115/85 135/95 155/105
INT 75/55 95/65 105/75 115/85 135/95
SC 45/35 65/45 75/55 85/65 95/75