09.09.20

PART A
Core strength
3 rounds of
20 Bicycle sit ups
10 double side plank crunches (5-5 each side)
10 Back extensions (5-5 each leg)

PART B
Shoulder rotations + OHS Mobility
SKILL : P.Snatch
PRO: In 10 mins establish a 2 RM P.Snatch (1 below the kneee + 1 Floor)

WOD
EMOM 20
1. 8 Power Snatch
2. 10 Burpee Box Over
3. 12 TTB/Knee to Chest + 30 DU/50 SU
4. REST

STRENGTH
4 set 12/10/8/6 Deadlift
4 set of 6/8 rep each leg Box Barbell Step up
4 set of 8/10 2-DB strict press
3 Super Set of
6/8 strict pull ups 6/8 strict dips (weighted for pro)