Warm Up
2 sets of:
2 lengths shuffle
1 length leg swings
7/side lateral box step ups
7/side single arm high pulls with light DB
1 length/side single arm OH carry


Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

Barbell warm up
5 behind the neck strict press
5 behind the neck press to quarter squat
5 sots press
5 hang muscle snatch


WOD- Comes from SISU throwdown

Partner WOD- one work, one rest
For Time
60 TTB
50 Shoulder to overhead 135/95
40 Chest to Bar Pull ups
30 Power Snatch 135/95
20 Bar Muscle-ups
10 Thrusters 135/95


Intermediate

60 TTB
50 Shoulder to overhead 115/80
40 Pull-ups
30 Power Snatch 115/80
20 Chest to bar
10 Thrusters 115/80


Scaled

60 Toes to shoulder
50 Shoulder to overhead 95/65
40 KB Swings 24/16
30 Power Snatch 95/65
20 Pull-ups or toughest ring row
10 Thrusters 95/65