Warm up
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings
B- Barbell complex #2
Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch
Skill
SDHP & OHS
Partner WOD
35 minute Ping pong
5 strict CTB pull ups
10 SDHP w/65# m/95#
5 reps/w 10 reps strict ring dips to true support
10 OHS w/65# m/95#
GoFit
Warm up
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings
B- Partner KB Warm Up #3
Ping pong the following
3 reps
KB shuttle
KB single arm swing
KB clean (R/L)
KB snatch (R/L)
KB release
KB wall ball sub
Skill
KB SDHP
WOD
7x
20:40
-KB squat
-KB SDHP
-Pull ups
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