WARMUP
10 min AMRAP
1 min cardio
10 Walking Samson Lunges
10 Light DB Snatch
5 Light DB OHS or Goblet Squat
10 PVC Passthroughs
10 PVC OHS
Then…
:30 Sotts Press w/ PVC
1:00 Banded Shoulder Distraction
1:00 Ankle Dorsiflexion
STRENGTH
Overhead Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
WOD
3 Rounds For Reps:
AMRAP 4:
500 Meter Ski/Row
20 Alternating Dumbbell Snatches 50/35 (Fit 35/25)
Max Dumbbell Overhead Squats (Fit: Goblet Squats)
Rest 2 Minutes Between Sets
OPTIONAL POST WOD
400m Run x 2