12.10.25 VIGOR

WARM-UP
3 rounds of
100 Clicks, 10 Hang Power Snatch, 10 Back Squat
Dynamic Stretch

STRENGTH
Back Squat
6/50% – Pause 2 counts in the bottom.
6/60% – Normal Tempo on all reps.
5/40% – 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