Medball Warm-Up

Overhead/Shoulder Mobility

Strength:

10 min EMOM:

1 Power Snatch + 2 OH Squat @ 70-75% 1 RM Snatch

(*If overhead positioning is a challenge for you, load may need to be dropped down to 50-60%)

WOD:

‘Helen’

3RFT-

400m Run

21 KB Swings 53/35#

12 Pull-ups

Accessory Work:

Tabata Hollow Rocks & Superman

4 rds:

:20 Hollow Rock

:10 Rest

:20 Superman Hold