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Warmup: Burgener + mobility Review both lifts EMOM x 3: 3 hang power snatch Working on keeping the bar close on the way down (“touch and go”) Rest 1 minute EMOM X 3: 3 hang power cleans WOD: 20 minute AMRAP: 10 of each: Ski Calories Hang power snatch Situps
Warmup: 5-7 running drills Then: 2 rounds: 10 dowel passes 10 dowel strict press 5 hanging active shoulders Strength: 15 minutes: a) Seated strict press x 6 @ 30X0 b) Pushup + mountain climber/leg x 3 reps c) Hip mobility WOD: 30 shuttle runs 5 thrusters 20 shuttle runs 10
Warmup: 10 calories ski 10 dowel passes 1 wall climb 10 active shoulders 10 calories ski 10 dowel passes 1 wall climb 10 beat swings Skill: Gymnastics with Sarah! WOD: EMOM x 15: 3 rounds: 1- 10 cal ski 2- 10-20 second wall plank 3- 5 kipping pullups 4- 15
Warmup: General dynamic work! Strength: 15 minutes: 5 strict chinups 10 second hollow body hold + 10 second hollow body rocks 5 strict pullups 10 plank from hands to elbows WOD: 30 overhead walking lunges 30 knees-to-elbows 30 sit-ups 30-cal. row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges
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