Warm Up
- 30 Squats
- 20 Roll Backs
- 30 PVC Overhead Squats
Overhead Mobility
T-Spine Mobility
Hip/Ankle Mobility
WOD
Strength:
10 min. EMOM
- 1 Snatch
- 2 Hang Snatch
- 4 Overhead Squats
As heavy as possible, but with impeccable form. Work the positions.
Metcon:
6 min. AMRAP
- 5 Burpees
- 20 Double Unders
Cash Out
3 sets of 15 GHD sit ups