05.07.2022 Partner WOD at 7 or 8 am Gymanstics Clinic at 9am

Warm up
Run 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

Barbell warm up
5 snatch grip RDLs
5 hang power snatch
5 behind the neck press
5 kang squats


WOD
"Killer"
with a partner

35:00 AMRAP
50 power snatch 135/95 95/65 75/55
150 wall balls 20/14

immediately into

40-30-20
deadlifts 225/155 185/125 155/105
bike cals

immediately into

40-30-20
front squats 135/95 95/65 75/55
TTB