Monday 11.21.22

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 worlds greatest

10 banded side steps

10 DB snatch (light)

3 inchworms

3 burpee

5 Kip Swings

3 T2B

Then…

3 min Coach’s Mobility

STRENGTH

Back Squat

5-3-1-3-5 @ 65-75-85-75-65%

Bulgarian Split Squats

4×5 each leg

WOD

5 RFT

30 Alt DB Snatch 50/35 (Fit 35/25)

20 Burpees

10 Toes to Bar

Goal: sub 18 min

STRICT CAP: 20 min

OPTIONAL POST WOD

2x

1 pike around the world (https://vimeo.com/418063769)

10 Wall planks (https://vimeo.com/371395515) or plank shoulder taps

25’ Handstand Walk or 1-3 Wall walks

:30 Hollow Hold