WOD:
100x Double Unders
30x Deadlift (185/125#)
30x Ball Slams (30/25#)
20x Deadlift (265/175#)
30x Ball Slams (30/25#)
10x Deadlift (305/203#)
30x Ball Slams (30/25#)
100x Double Unders
Speed:
10xEMOM:
100M Sprint
Weightlifting:
1RM High Bar Back Squats w/ Belt (6sPause), then 80% (2x2)
Snatch (High Bar – Bar at Pockets)@60% (10x1) EMOM. Working Up. Heavy. No Misses.
Clean (High Bar – Bar at Pockets)@60% (10x1) EMOM. Working Up. Heavy. No Misses.
3-Position Snatch Deadlift (2in Off Ground, Above Knee, Hips) (8x2) HAP
3RM Push Press, then 92% (2x3)
UMI2:
Neutral-Grip Pull Up (3xSM)
Push Ups w/Sling Shot (3xSM)
Russian KB Swings (3x10)
Mobility
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