A) E2M for 14 Min:

Performance-

Snatch Pull + Squat Snatch

building to as heavy as form allows

 

Fitness-

Seated Single Arm DB Press

3-5 reps per arm, building to a heavy 3/arm

 

B) 21-15-9:

Performance-

Overhead Squat 95/65

Box Jump

 

Fitness-

Back Squat from Rack

Box Jump or Plate Jump

 

C) Core Circuit:

 

Perf: 3 Rds:

                -:30 Supine Hold

                -10 Single Leg Sh. Bridge/Leg

                -10 Pallof Press/Side

 

Fit: 3 Rds:

                -:30 Hollow Hold

                -15 Mini-Band Sh. Bridge

                -10 Pallof Press/Side

 

Categories: WOD

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