Warm Up
100m run
12 PVC pass throughs
21 pausing empty bar back squats- at the bottom for 2-3 sec
100m run
12 PVC pass throughs in a squat
15 empty barbell good mornings
100m run
12 PVC prone pass throughs
9 empty bar slow pull muscle snatch




Mobility:
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Deep Squat Progression x 5 reps


Gymnastics Conditioning:

https://www.instagram.com/p/B0EtD4lAyOq/

3 Sets: (9:00)
20 Sec Hollow Hold
Rest 40 Sec
20 Sec Chin Over Bar Hang
Rest 40 Sec
20 Sec Parallette Tuck Hold
Rest 40 Sec ***scale the number or sets if needed



Snatch Warm Up
EMOM 6:00
Snatch high pull + Power Snatch

Sets 1-3: 60%
Sets 4-6: 70%


WOD
For Time
15-12-9-6-3
cal row
TTB
power or squat snatch

RX weights:
men: 75-95-115-135-155
women: 55-75-95-105-115

Scaled weights:
men: 65-75-85-95-105
women: 45-55-65-75-85