Monday 09/23/24

Workout

Warm Up

AMRAP 6 
20 high knees 
10 (total) hamstring scoops 
10 (total) box step overs 
With an empty bar/pvc 
-3 snatch grip deadlifts 
3 hang high pulls 
3 hang power sntach 
3 OHS 

Strength 

EMOM 1:30 for 10 rounds 
1 power snatch + 1 hang power snatch +1 OHS (build to a heavy single) 

WOD 

AMRAP 15
2 push press (105/75 75/55)
2 box jump overs (24/20”)
400m run 

*increase the push press and BJO by two reps every round

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