(Glycolytic)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 PVC pass thru, 5 TVWQB, 10 PVC OHS, 3 box step-ups/leg, 5 box jumps, then 3 of each with PVC: snatch high pulls, muscle snatch, power snatch, squat snatch
WOD prep: 10 minutes to build up to 4-5th round snatch weight / mobility work
WOD
With a partner (one works-one rests) 5 rounds/person:
10 BB Squat snatch (95/65) (65/35)
12 Ab-mat sit-ups
14 Box jumps (24/20) (50+ 20/18 Step or Jump)
Each round decrease reps by 2 but increase BB weight by 10/5#/side (50+ 5/2.5#/side)
Complete a full round before switching
Post WOD ITP: Plank tabata for 9 rounds (side 1/side 2/front)
Gymnastics
Skill:
Bar MU
Accumulate 4 sets of 1-5
Scaling option: banded, box assisted
WOD
4 RFT
10 DB Push Press (50/35)
15 Cal row
20 Lunges
