Monday, September 30

Warm Up:

30 Seconds

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

SWOD:

Squat Snatch

Build to heavy single

WOD:

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-ups

Xpress:

5 Rounds:

200m row

20 x Wall Balls

20 x Pull Ups