Warm Up
4 Rounds For Time @ 75% Effort
Run/Row 200m
6 DB Snatch R
6 DB Push Press R
6 DB Snatch L
6 DB Push Press L

*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a DB weight to go unbroken with.


Mobility:

shoulder prep flow: https://www.instagram.com/p/BiPe2a0h40w/?taken-by=marcusfilly



BB warm up

5 snatch grip RDLs
5 snatch high pulls
5 muscle snatch
5 OHS
5 snatch grip push press
5 snatch balances
5 hang power snatch

WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65


Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise

1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises