Dynamic Warm Up- Mobility Prepare for:

A. Strength:
20 Minute EMOM of:
1 Hang Power Snatch + 1 Hang Squat Snatch
Focus on technique, while climbing in weight each minute.

B. WOD:
9 Minutes to Complete
MAX Calories on YOUR choice of either the Rower, Echo Bike or Ski Erg.

**Score is total calories.

C. Accessory Work
Over Head carry 100ft 3×1
Handstand Descent practice

D. Cool down:
Bike,walk or row 3-7 min
Mobility static holds
Glute Stretch Hold 1-2 mins per side
Foam roll

 

 

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