WARM UP
20 cat/cows
20 bird dogs
3 rounds:
10 PVC snatch balance + oh squat
10 hanging shrugs
10 calorie row
SKILL
EMOM 10:00:
Hi hang snatch + mid hang snatch + low hang snatch
*Technique focus. Build to medium.
WORKOUT OF THE DAY
2007 Hopper WOD
For time:
1000 meter row
5 rounds:
25 pull ups
7 shoulder to overhead
RX: (135/95)
*Muscle endurance test for grip and shoulders. Coach athletes to be conservative on their first round of pull ups. 20:00 time cap.