CLASS

A) MOBILITY 

B) WARM UP

10 Scapular activation rack

10m Walking human Slad

10” Push wall

10 Hallow Rock

C) STRENGTH 

Front Squat

Rx 5-4-3 / Sc – 5-5-5

D) TECHNIQUE

Pull Up

E) WOD

Partner

3 Rounds

Partner Slad 1′ / 1′

Rest 30″

Pull Up  2′ Max Reps

Rest 30″

F) COOL DOWN

 

CLASS

A) MOBILITY 

B) WARM UP

5 Overhead Squat (PVC)

5 Press OHS position (PVC)

10 Transition Hallow Body to Super Man

50m Run

C) STRENGTH 

Handstand Hold – Max 4’

D) TECHNIQUE

Hang Muscle/Power/Squat Snatch

E) WOD

For Time

Hang Power Snatch – 100 reps

F) COOL DOWN