Outdoors Primarily
Warm Up
400 M Run
Then
EMOM 6
-5 Muscle Snatch From each position
-20 Lateral Up/Overs
-10 Sotts Press (use PVC or BB for capable athletes)
Mobility
World’s Greatest Stretch on the Box
Overhead Lat Stretch on the box
Strength
E2MOM14
Snatch
High Hang
Mid Hang
Floor
WOD
3 Rounds
400m Run
15 Overhead Squats 95|65
15 Box Jumps 24|20
15 Power Snatches
Level 2- 75|50
Level 1- 55|35
ADV – 115|75; 27|24
Extra Work
4 Rounds
10 HSPU
15 Wall Ball 20|14
10 Pistols
ADV Version
4 Rounds
10 Strict HSPU
15 Wall Balls 30|20
20 Pistols