3/28/19

Barbell WOD:

1.) SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH @65% for 4x2 

2.) Pause Front Squat 4x2 Work at 70% of your 1RM Front Squat. Hold for a 2 Second Pause at the bottom of squat. 

3.) Superset x3 of  5 seated box jumps, 8-10 wide grip pull ups (modify as needed), 6 each leg rear foot elevated barbell split squats (just an empty barbell)

Accessory Work:

1.) 2x Superset: Fwd and reverse kb lunges (5 foward/5 reverse= 10 total on each leg), right into 10 Glute Ham raises 

2.) 2 sets of 21's! (Biceps!) 

3.) Hollow Hold Tabata

Skill: Ring Work 3x through

1.) ME ring hold/support 

2.) 5 ring dips (feet on floor for support if needed)

3.) Ring pulls to chest x8

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