-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
