Warm-up, (15min): 2 Rounds Row 500m., 16 Shoulder Touches, 15 Hollow Rocks. Dynamic Stretch
Strength, (15 min.): Split Jerk from back rack position, (Back Squat Position).
OTR
3 Reps EMOM for 10 min.
Start very light, add weight conservatively.
WOD: COBALT
10 min. AMRAP:
3 Muscle Up
5 Hang Snatch 115/75
7 HSPU
Icing: Cross Shin 2 min. ES, Puppy Dog 2 min.
Motivational Quote of the Week: “Constantly competing against others will make you bitter, constantly competing against yourself will make you better.”