There will be no Mobility Class tonight at 7pm. Mobility will resume next Wednesday.
Warm up
40/30 Calorie Row
Then
10 – 8 – 6
-BB Snatch High Pulls*
-PVC or Barbell Sotts Press**
-BB Roll Out
*Round 1 – Pockets= High Hang
Round 2 – Top of Knee = Mid Hang
Round 3 – Mid Shin = Floor
**Last Round – Front Rack Sotts Press
Strength
E2MOM12
Snatch
1. High-Hang
2. Mid-Hang
3. Floor
WOD
25|20 Calorie Row
20 Toes to Bar
20 Overhead Squats 115|75
25|20 Calorie Row
20 Toes to Bar
20 Squat Snatches 115|75
Level 2- 95|55
Level 1- 75|35
Extra Work
EMOM15
Min 1 – 5 Kipping Deficit HSPUs*
Min 2 – 5 Strict Pull Ups**
Min 3 – 100 ft Sandbag Hug Carry 140|90
*choose a deficit where you can get the first round unbroken
**add weight where possible