JOSIAH
WARM-UP:
2 Rounds
Row 500m followed by snatch warm-up.
Dynamic Stretch between rounds.
STRENGTH:
Snatch Complex
1 Rep EMOM for 8 min.
Snatch Grip Deadlift + Power Snatch + 2 OH Squat + Squat Snatch
Build weight over the 8 reps.
WOD: RESILIENCE
For Time:
21 Calorie Row
21 Clean & Jerk 95/65
21 Push Pull
15 Calorie Row
15 Clean & Jerk 135/95
15 Calorie Push Pull
9 Calorie Row
9 Clean & Jerk 155/115
9 Calorie Push Pull
ICING:
Muscle-up Progressions – Ring Swings, Ring Dips, Hip Pops, Transistions
KOT – Nordic 10 Reps