Warm Up
A- Mash lates & hip flexor/ 2x of: 3 skin the cat & 7 lateral lunges in straddle
B- Single Arm DB Warm Up #2
3x
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)
Skill
DB snatches & single arm OH lunges
WOD
In 7 minutes:
DB snatches 4-6-8-10-12-14-16…
Single arm OH lunge (L & R) 5m-10m-15m-20m-25m-30m-35m…
GoFit
Warm Up
A- Mash lates & hip flexor/ 2x of: 3 skin the cat & 7 lateral lunges in straddle
B- Single Arm DB Warm Up #2
3x
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)
Skill
DB snatches & single arm OH lunges
WOD
5x
20:20
-DB snatch L
-Single arm OH lunge R
-DB snatch R
-Single arm OH lunge L
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