-Warm Up-


15 minutes Warm up and set up


2 rounds


10 shoulder openers

8 Cuban press with plates

5 oh wrist extensions

3 muscle snatches from the hang

3 power snatches from the hang

200 meter run



-WOD-


For time : 18 minute cap


400m run

21 power snatches

15 over Head squats

400m run

15 power snatches

12 overhead squats

400m run

9 power snatches

9 over Head squats


Rx 95/65


-Post WOD Strength-



-Strength-


4 sets


Standing Chest Press


*6 reps with left leg forward

*6 reps with right leg forward


12-12-12-12


Upward Banded Flies


10-10-10-10


Planche Push-Ups


10-10-10-10


Perform them all super set style