Warm-up
Grab a barbell
3 Rounds of
5 muscle snatch from hang
5 OHS
5 sotts press
*add weight each round
Oly
EMOM10
2-Position Snatch
-High Hang (Hips)
-Low Hang (Right below knee)
Strength
Push-press
3-3-3-3
Gymnastics
Without coming down from the bar:
10 Butterfly Chest to Bar Pull-ups
4 Rounds- Rest as needed between sets
Games-wear a weight vest
**If you don’t have butterfly chest to bars, now is the time to work on them**
WOD
30-20-10
Box Jumps Overs
Kettlebell Swings (2,1.5)
Airdyne
Wallballs (30,20)