Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Bar Hanging L-Sit ( 1 minute attempt. RX Goal is to hold 1 minute legs straight toes pointed or build up too through position progression)

Primer: (5 minutes. Coach, equipment prep & primer for WOD)
1-2 rds of:
1x 4:1:1 1x Pwr Snatch + Tempo OHS
Tempo 4 sec down. 1 sec in hole. 1 sec explode up. From the deck pwr snatch( new athletes from the hang)
(Use rack only when athlete can no longer pwr snatch weight)

1x Bar Hanging Windshield wipers. Start center Left to Right side  = 1
Scale:  Bar Hanging K290 or  Floor BB/PVC Windshield wiper

A: Strength-Skill: 24 Minute E3MOM of: ( Teams of 2-3 athletes)
2x 4:1:1 1x Pwr Snatch + Tempo OHS
Tempo 4 sec down. 1 sec in hole. 1 sec explode up. From the deck pwr snatch
2-3 x Strict Bar Hanging Windshield wipers. Start center Left to Right side  = 1
Scale On floor with a weighted BB

B: WOD Conditioning
3x 1 Minute MAX Distance AAB.  ( 2-3 Partners in big classes)
Rest 3 minutes between attempts.

Team Cool down + 70-100 Plank bumper plate pulls, every 10 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes

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