a) WARM UP:
2 min Slow Row, bike or ski erg 3 Rounds:
Finish with:
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b) STRENGTH:
For 5:00 mins, complete 2-3 Sets of the below complex with a light load to warm up the snatch.
Build to 65% of your 1RM Squat Snatch. Minutes 6:00 – 15:00: squat snatch as per the following reps:
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c) WOD:
Ascending Ladder for 9:00:
… Continue to add (3) repetitions to each movement until the 9:00 cap is reached. ** Do not drop the bar from above your head. Lower to waist and then drop.
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d) ACCESSORY WORK:
Alternating EMOM x 12 (6 Rounds):
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e) POST-WOD RECOVERY / MOBILITY:
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