02.25.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's




Strength

A. snatch press in the receiving position
4 x 2 reps building load

B. snatch waves
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%

3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

3 reps @ 70%
2 reps @ 75%
1 rep @ 80%



WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups

Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14