Warm up
- 10ps single leg deadlifts
- 10 walking lunges with torso rotation
- 10 MB cleans
- review snatch
10 minute EMOM: Strength chose
1st 5 minutes: 1 Power clean + 1 hang power clean+2 O/H squats
2nd 5 minutes : 1 Power clean + 4 O/H squats
*Start ~50% 1RM and ascend as form allows
or
10 minute EMOM
30 second bench press + 10 side to side goublet lunges
WOD 1
50-40-30-20-10 wallballs
After each round 100m farmers carry 53/35lb kbs or dbs, go outside is weather permits
WOD 2
4 rounds for time.Rest 2 minutes after each round.
15 burpees
30 alt db snatches (50/35lb)-
90 double unders
*Scaling option: 20-25 db snatches/round and 90 single skips