Warm Up
30 sec Each
- BS Pass Throughs
- Hollow Hold
- BS Good Mornings
- Arch Hold
- BS Back squats
- Hollow Hold
- BS Snatch Grip Press and reach
- Arch Hold
- BS RDL’s
Snatch/Skill/Technique
Pull Up Work
- 2 Rnds 5-10 scap pull ups – rest 1 min between rnds
- 2 Rnds 5-10 Kip swings – rest 1 min between rnds
- 2 Rnds 5-10 Pull ups (Kipping/strict/banded/jumping)
WOD – “Snake Bite (Mod) – For Quality – 15 mn Cap
5 Rnds
9 Squat Snatch
9 Pull-Ups
Options
Power Snatch
Banded/Jumping/Ring rows
