Movement activation
Squat Play tech review
9 min EMOM Empty bar
3x10 OHS
3x10 Front
3x10 Back
For Time
From 0:00-5:00,
21-15-9 reps of:
Toes-to-Bars/HKR/Shotguns
Overhead Squats 60/40 -40/30
Rest 1 minute
From 6:00-12:00,
21-15-9 reps of:
Chest-to-Bar Pull-Ups ring rows
Front Squats 60/40 -50/35
Rest 1 minute
From 13:00-20:00,
21-15-9 reps of:
Back Squat 60/40
Bar Facing Burpees
Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min Cap 21 wall balls 21 cal row Wod 3 6 mins AMRAP 3 posit
Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees
Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Sntach / Power Clean and Jerks
