Monday 3/24

Happy Birthday Coach Rob
Warm Up
2SU/1min DU/400m run
2 rounds 10 PVC- OHS, PT, GM
6min shoulder prep bands/lax balls

Strength Strict Press
5-3-1 75%, 85%, 95%

Skill “Snatch” Progression
3×5 on Coaches cue..
1- Power (from hip)
2- Mid thigh
3- Floor
set weight for EMOM

WOD ft
King Kong-Coach Rob Happy Birthday!
1 DL 445/310
2 MUrob
3 Squat Cleans250/170
4 HSPU

WOD #1 12min EMOM 75/55
Odd- 5 Power Snatch
Even- 5 OHS

Break down equipment

WOD #2 Ascending ladder 6min Cap
10*20*30….keep going
DU’s and Ab SU