JOSIAH AND FRANK
Warm-up:
Jog 400m > 2 rounds of 10 Snatch High Pull, 10 Tall Muscle Snatch, 10 OH Squat > Jog 200m
Dynamic Stretch Shoulder Routine
Strength:
Hang Squat Snatch
(3)6
This is a drill day.
WOD: DRAG AND DROP II
For Time:
4 Rounds
10 Power Snatch 95/65
30m Sled Pull 90/60
200m Run
30m Sled Pull
Icing:
KOT – VMO Squat 15 Total Reps