08.18.2021

Warm Up
2 rounds
30 feet crab walk
30 feet reverse crab walk
10 DB external rotations/arm https://youtu.be/WwyuTrmFPKY
20 straight arm lat pull downs
10 prone Y raise on floor


Primer
5 sets- build load
1 hang power clean
1 pause front squat @13X1
1 power clean or squat clean
1 front squat @20X0
rest 90-120 seconds


WOD
"Slam"
2 rounds
800m Run
4 muscle ups- ring or bar/ 8 C2B pull ups or pull ups
10 front squats 165/115 115/75 95/65
then directly into...
2 rounds
30 abmat sit ups or GHD sit ups
20 wall balls 20/14 14/10
10 power cleans 165/115 115/75 95/65