Tuesday 9/17

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