Warm-up
20 MB Thrusters
10 MB Supine Jack knives
20 MB Alternating Leg Lifts
10 MB Push Ups
20 MB Single Knee to chest
10 MB Prone Jack knives
Hollow Rock Challenge – Click Here for Demo
50 Hollow Rocks
Mobility
MB Overhead Lats and 90 degree chest
MB Seated Glute
Strength/Skill
EMOM8
1-4 Pressing Snatch Balance- 3 Reps
5-8 Drop Snatch- 2 Reps
Rest 2 Minutes
EMOM5
Overhead Squats- 2 Reps
WOD
10 Rounds
1 Squat Snatch (Pick your weight)
7 Toes to Bar
10 Wall balls (20|14)
Level 2- 8 Rounds
Level 1- 6 Rounds
Extra Work
30|25 Cals Rower
30 GHD
75ft HS Walk
ADV – Rest 3 mins and Repeat
Scale HSwalk to 50’, 25’ or 4 Wall Climbs. Scale GHDs to Jackknives.