Warm-up
Ring work
2 rounds
10 chest flyes
10 ring rows
10 ring layouts
Spend 5 minutes mobilizing the squat via WGS + Squat Therapy
.
Spend 5 minutes stretching chest and shoulders with PVC
Oly
1. EMOM 1-5
2 Power Snatches @80%
2. EMOM 6-10
2 Snatch Balances @80%
3. EMOM 11-15
1 Squat Snatch @85-95%
Strength
Front Squat
2-2-2-2
WOD (15 minutes)
1000m Row
3 Rounds
20 Pistols
20 Shoulder to Overhead (155,105)
1000m Row
Open (125,85)