Friday 9/12-EMOMs

Warm Up
Firehouse hog
Circle rig lunge open hips, walk outs to 5 push ups, 5 sumo squats then repeat
4min Jillian style shoulder band stretch

Strength Dead Lift or Strict
De Load 4×5 40%, 40, 50, 60

Pre WOD 10 min EMON
With empty bar…warm up pace
ODD 5 Snatch Balance
EVEN 5 OHS

WOD 15min EMON
1min- 5 HP Snatch 95/65
2min 30 DU’s
3min 10 HR PU