Wednesday 4/18

​MOBILITY

WARM UP/DROM
3X's
30-sec HS HOLD
30-sec Muscle snatch(light bar/PVC)
30-sec air sq
30 sec rest

STRENGTH
Snatch:
Build to a heavy Power snatch+hang squat snatch
​
WOD
​15 min amrap complex plus pull up ladder
1-Power snatch+1 Hang power snatch+1 hang squat snatch (95- 65)
pull up 2,4,6,8,10...etc.
Snatch complex remains constant pull ups ladder up

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
20 cal row
15-Single bell OH sit up(53-35)
14-Single bell Push Kb push press (alt 7/7)
​10-American swings