Hard Cap

Drew
Drew

Warm-up
Run 600m or Row 750m
3 rounds with an empty barbell of
5 Snatch Balances
5 drop snatch
5 sots press
1 burpee bar muup

Work on overhead mobility

Oly
Every 2 Minutes for 14 Minutes
-2 Position Snatch
–Low Hang (below the knee)
–Mid Hang (just above the knee)

7 lifts, last 3 sets should be HEAVY

Strength
Overhead squat
2-2-2-2
-Between each set complete a 20 second L-sit hold

WOD 1 (10 minute Hard Cap)
5 rounds for time of
9 Deadlifts (135,95)
6 Hang Power Snatches
3 Overhead Squats
Games- 155,105
Regional- 135,95
Open-115, 80

WOD 2
600m sprint or Row 750m
10 Burpee Bar Muscle-ups

Games- Fat Bar
Regional- as written
Open- Burpee chest to Bar