Hot starts use as warm up
2x
:15 hard bike, row or VC
8/8 SL rdl
8/8 sa db bent over row
8/8 sa swings
8/8 sa stoh
Strength
Press 3x5@65/75/85** E2MOM
***Based off 90% of your 1RM that you have added 5# to
Oly – Snatch Skills
E2MOM x5
1 Snatch Pull
2 Hang Power Snatch or Hang Snatch
3 Power Snatch or Snatch
4 OH Lunge
WOD 1
18-15-12-9-6-3
Single Arm DB Thruster (reps are total)
Bench 3x5@65/75/85 **
6-8 BB Pendlay Row
***Based off 90% of your 1RM that you have added 5# to
WOD
40 Tall Kneeling LM Rotations
60 Double Unders or 80 Jumping Jacks
30 Dips or 40 Bench Dips
20 T2B
Strength
Back Squat 3x5@65/75/85** E3MOM, coaches’ discretion
*Complete 5 Athletic Burpee to Vertical Jump
*Complete 4-6 Strict Weighted Pull Ups
**Based off 90% of 1RM that you have added 10# to
WOD
10-8-6-4-2