K8E, Morgan and Angela
WARM-UP:
3 rounds of
100 Clicks, 10 Hang Power Snatch, 10 Back Squat
Dynamic Stretch
STRENGTH:
Back Squat
8/40 – Pause 2 counts in the bottom.
20/30 – Normal Tempo on all reps.
8/40 – Double Bounce out of the bottom of the squat.
WOD: VIGOR
4 Min AMRAP:
30 Double-unders
15 Power Snatch 75/55
Rest 4:00
4 Min AMRAP:
30 Double-unders
12 Power Snatch 95/65
Rest 4:00
4 Min AMRAP:
30 Double-unders
9 Power Snatch 115/75
ICING:
Shoulder Mobility – Iron Scap
KOT – Monkey Foot 20 reps @10% BW
KOT – Tib Raises 20 Reps each leg