Warm-up
6:00 EMOM
Odd-15/12 Cal Bike
Even- SOTTS Press (work up in weight if able)
Spend 5:00 Mobilizing/Squat Therapy
Oly
Snatch
EMOM10
2-Postion Snatch
Low-Hang (below knee)
High-Hang
-start light and gradually increase weight if your form is efficient
WOD
60 Chest to Bar Pull-ups
(partner hangs for pull-up bar)
60 Cal assault bike
(Partner bear hugs sand bag 150,100)
60 Handstand Push-ups
(Partner holds top of handstand)
60 Overhead Squats (135,95)
Partner holds the front rack (205,145)
-Partition the reps between partners. You cannot start accumulating reps until your partner had assumed their position