Warm Up
thoracic flow
flows • Instagram
👇 2-3x Through
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone Swimmers


Snatch warm up
All Posts • Instagram




WOD
"Bike Drop"
21/15 cal assault bike 15/12 echo bike cals
21 power snatch 75/55 45/35
21 thrusters 75/55 45/35

21/15 cal bike 15/12 echo bike
18 power snatch 95/65 75/55
18 thrusters

21/15 cal bike 15/12 echo bike
15 power snatch 115/85 95/65
15 thrusters

21/15 cal bike 15/12 echo bike
12 power snatch 135/95 105/75
12 thrusters