Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
15 Band Good Morning
15 Band Overhead Press
Strength/Strength/Skill Work ~ Deadlift
3 Sets X 3-5 Reps @ 95% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
WOD
4 Rounds (Time Cap: 8 Minutes)
COMPETITIVE
250m Row
16 Single Db Snatch (35/25)
PERFORMANCE
250m Row
16 Single Db Snatch (25/15)
LIFESTYLE
250m Row
16 Single Db Hang Snatch
Stimulus Points
Go Hard On The Row
Unbroken On The Db Snatches
Accessories
Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Lat Pull Down
2). 30 Seconds Plank
Cool Down & Dismissal
100m Walk
Upper Back Stretch
Shoulder Across The Chest Stretch