INDOORS
Warm-up
2:00 Jump Rope
On Coach’s Call
2 Rounds
30s Work|15s Rest
-Toes To BB
-L Hang on Pull-Up Bar*
-BB High Pull – Rotating Through High Hang/ Mid Hang/ Mid Shin
-Sotts Press
*Round 2 – SL Strict TTB
Mobility
IT Band Rolling
Shoulder Rolling
Strength
E2MOM12
3 Position Snatch
-High Hang
-Mid Hang
-Floor
WOD
4 Rounds
1 Minute For Max Reps
1. Power Snatch 95|65
2. Double Unders (Multiply by 5)
3. Toes to Bar
4. Rest
Level 2 – 75|50, Double Under Attempts
Level 1 – 65|35, Singles
Score= 3 Separate Totals for Each Movement
Extra Work
Zelos Games WOD 1
4-8-12-16-20
Deadlift 225|155
2-4-5-8-10
Wall Walk
11 minute Cap