A) E2M for 14 Min:


Snatch Pull + Squat Snatch

building to as heavy as form allows



Seated Single Arm DB Press

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


B) 21-15-9:


Overhead Squat 95/65

Box Jump



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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