Warm-up
With General Class
EMOM 6
1. 50’ Bear Crawl
2. 30 Double Unders
3. 15 Scap Push Ups
Accessory
Shoulder Work
2×20
1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging
2. Shoulder taps*
*Have your partner hold your feet in a plank position or put your feet in low rings
ADV- Handstand shoulder taps
Strength
EMOM16
ODD- 3 Power Snatches
Even- 6 Front Rack lunges
ADV- Overhead Lunges
Start at 75% of your max power snatch and climb as able. Keep the weight the same for the power snatches an the lunges
WOD
10 Minute Ascending AMRAP
10 Double Unders
3 Overhead Squats (115,75)
20 Double unders
6 Overhead Squats
30 Double Unders
9 Overhead Squats
40 Double Unders
12 Overhead Squats
50 Double Unders
….
Level 2 95,55, Double unders increase by 5
Level 1 75,35, x2 singles
ADV – 135, 95
Overhead Squats increase by 3. Double Unders increase by 10.