-Warm Up-

AmRaP 9

1:30 Bike (45 hard/45 easy)

10 alt SA DB deadlift (sumo stance)

5/5 SA over head lunge 

10 jumping air squats 

5/5 SA DB strict press

-Strength/Skill-

Hang DB Split Snatch Prep and Review

-WOD-

EMOTM 21

MIN 1 – 12 Alt. DB Hang Split Snatch 

MIN 2 – 12/10 Cal Bike

MIN 3 – Max “Unbroken” Wall Balls (30/20)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. 

COOL DOWN 

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats