WOD 210319 - FRIDAY

WARM UP

Coach Stretch

T-Spine Mob

3:00min DU practice

-then-

3 RDS

5 Scap Pull Ups + 5 Hollow Swings

6 Alt. Cossack Squat

6 Bird Dog

5 BtN Snatch Grip Shoulder Press

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Skill / Strength

4 x 5

Tempo Overhead Squat

3,1,0,1

moderate load

Superset: 2 Skin the Cat

Scale: 4 strict knee to elbow

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WOD

10 AMRAP

5 Clean and Jerk, 135/95#

20 DUs

5 Bar Muscle Ups (scale: 10 Pull-Ups/Ring Rows)

20 DUs

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Post WOD Accessory

100m SA DB Overhead Carry