Movement activation
Front Squat Tech
then GVT
DL with partner for time 10 min Cap
60/40
Then
3 x 5 min AMRAPS 3- 5 min rest
Buy in 40/30 cal Bike/row/burpees
30 DU
15 front squats 40/30
Buy in 30/20 cal Bike/ row/ burpees
30 DU
10 front squats 60/40
Buy in 20/15 cal Bike/ row/ burpee
30 DU
5 front Squats 75/50
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
