Group Warm-up
3 Rounds NFT of:
20 russian kb Swings
10 OH plate walking lunges (light)
5 pull ups
Strength
10 min EMOM:
ODD: 6 strict pull ups
EVEN: 40 sec HS hold
Daily WoD
9′ AMRAP POWER SNATCH / DIPS / OH LUNGE
9 power snatch 95/65lb
9 ring dips
9 barbell OH lunge 45/35lb
Mobility
Roll Posterior / Lats
Mash Triceps
Lacrosse Shoulders / Glutes