Warm-up
with an empty barbell or pvc
10 overhead squats
10 sots presses
10 drop snatches
then
One round of the WOD at 75% – 80%
work on overhead mobiilty
Oly
EMOM16
ODD- 3 Touch and Go Power Cleans- Keep hands on the Bar
Strength
Overhead Squat
3-3-3-3
WOD
6 Rounds
10 Burpees to Pull Up Bar
200m Run
20/15 Calorie Airdyne
Rest 1 Minute