Warm Up:
Warmy
Suicide
10 bar pulls, 10 good mornings
K2E push up’s
Side shuffle, turn at half court
Hamstring stretch to half court, then lunge with twist
Calf stretch
Weightlifting:
Hang power snatch
EMOM for 9 minutes of:
3 HPS @ 65-70%
Xfit WOD:
For time 50,40,30,20,10 of;
Squats (Rd 1; air squats, Rd 2; KB squat (53/35), Rd 3; OHS (75/55), Rd 4; front squat (95/65), Rd 5; squat clean (115/75)
KB swings (53/35)
**split reps between your partner as frequent as you want**
Pull up work;
16,11,9,9,9
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