01.24.2024

Strength
3:00 EMOM
muscle snatch from the power (pocket) position x 2 reps

5:00 EMOM
2 hang power snatch @ 70%



WOD
"Dog Fight"
 5 rounds for time
5 sandbag cleans 150/100/70
5 sandbag squats
5 sprawl burpee on top of the sandbag rotating around bag
100 feet sandbag bear hug carry
 
Post wod
Pull up negative time or the accessories
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2.. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up