Outdoors Primarily
Warm Up
Rolling Rowers
*Burpee penalty per meter above or below 100m 🙂
-Then-
2 Rounds
:30 work| :10 rest
-SA Muscle Clean + Press
-Dive Bomber Push Ups
-BB Muscle Snatches*
-Samson Stretch
*High hang Rd 1, Mid Hang Rd 2
Strength
E2MOM12
2 Position Snatch
-High Hang
-Mid Hang
WOD
6 Rounds
250m Row
10 Alternating Single Arm Devil’s Press 50|35
Level 2- 40|25
Level 1- 30|15
ADV- 70|50
Extra Work
12-9-6
Stone Over Shoulder 140|90
100Ft Hug Carry
50ft HS Walk
ADV – 100ft HS Walk