WARM UP

5:00 handball

3 rounds:
10 snatch grip push press
10 kip swings

SKILL

Shoulder mobility & prep
-Smash traps & lats
-Activate using crossover symmetry and/or sots press drills

WORKOUT OF THE DAY

For time:
42 hang snatch
42 pull ups
30 hang snatch
30 chest to bar
18 hang snatch
18 ring muscle ups

RX: (75/55) (115/75) (135/95)
55+: (45/35) (65/45) (95/65)

*22:00 time cap. Score total reps or time completed.

ANYWHEREX

SKILL

Shoulder mobility & prep
-Smash traps & lats
-Activate using crossover symmetry and/or sots press drills

WORKOUT

4 rounds for time:
25 calorie row
200 meter run
25 calorie bike
200 meter run

*30:00 time cap.