-Warm Up-


2x


1 minute jump rope

10 shoulder openers

8 alt shoulder taps

6 eccentric ankle dorsiflexion

:20 table top hold

:10 hollow hold




-WOD-



12min. EMOM:

Odd: 3 Power Snatches at 55-60%

Even: 12/9 cal bike


immediately into;


5min. EMOM:

45sec. of Plank on your hands

15sec. of Rest


12min. EMOM:

Odd: 2 Power Clean and Jerks at 55-60%

Even: 12/9 Cal Row


immediately into;


5min. EMOM:

45sec. of Plank on your hands

15sec. of Rest



I want the lifting to be light on purpose. Make today a day where you learn about the lifts. Get better at your start and finish position... Get better at your touch and go technique... Work on hook grip, if you never have before. You may switch a plank up every other round with DB Russian Twists, but that's gunna be a spicy switch up ;)