Warmup
200 m run
Banded Tricep - 1:00/side
Wrist Stretch - 1:00
Pigeon Pose - 1:00/ side
Banded Distraction - 1:00/side
ACTIVATION 2 Rounds For Quality:
5 Straight Leg Sit-ups
Run 100 m
15 Banded Good Mornings
10 Scap Pull-Ups
5 Kip swings
STRENGTH
power snatch + oh squat
5+4 @65
5+4
4+3
4+3
3+2
3+2
2*1
2+1
Based off 1 rm power snatch
Try to add each set
Wod
7 min Amrap
30 double unders
5 ctb
30 double unders
10 ctb
30 double unders
15 ctb
Rest 3 min
7 min Amrap
30 double unders
5 front squats 95/65
30 double unders
10 front squats
30 double unders
15 front squats
45 singles !
75/55