Warm Up
With an empty barbell and a partner – one athletes works on shoulder mobility/pass throughs while the other goes through the sequence
5 Good Mornings
5 OHS
5 Snatch Balances
5 Drop Snatches
5 Hang Squat Snatches
Switch
Add weight to the bar but no more than 95/65 and go through again.
Strength
1. Deadlift with chains 3-3-2-2-1-1
2. Good Morning – 5-5-5
WOD
4 Rounds
5 Hang Squat Snatch
10 Overhead Lunges
15 T2B
Games (135/95)
Regional (115/80)
Open (95/65)
Ca$H Out
15-10-5
Weighted GHD Sit Ups
Weighted Back Extensions