09.09.2021

Warm Up
2 sets
20 feet bear crawl
10 prone Y raises
10 DB external rotation elbow on knee/each side

Primer
3 sets
12 barbell hang snatch high pull
12 barbell leg lowering- lying on your back, barbell directly overhead, lower and lift legs
12 tall kneeling barbell press
rest as needed between sets



WOD
"Alphabet Soup"
A. 12 hang power snatch 95/65 75/55
B. 10 box jump overs 24/20"
C. 15/12 cals bike
D. 10 bar facing burpees
E. 12 wall balls 20/14

Every 7:00 for 4 sets
set 1= ABCDE
set 2= EDCBA
set 3= CDEAB
set 4= BAEDC

*record splits for each round*