Thursday 11/7

Warm Up 

A- Mash- T-spine + glutes

Activate- 2x 5 V ups with 3 second pause + 5 super slow wall squats

B- DB Complex Warm Up #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB snatch and TTB cycling

WOD

In 7 minutes:

1K row

MAX repetitions DB snatches w/50# m/70#

GoFit

Warm Up 

A- Mash- T-spine + glutes

Activate- 2x 5 V ups with 3 second pause + 5 super slow wall squats

B- DB Complex Warm Up #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB snatch and TTB cycling

WOD

5x

20:40

-TTB/ V-up

-DB snatches 

-Walking lunges 

-Goblet squats