8am-10am: Open Gym
10am: Group WOD
5 rounds for time of:
10 Hang Power Snatches, 115/75 lbs
15 Deadlifts, 115/75 lbs
20 Box Plyo Skiers, 20/16 in
Teams of 2 work in and “I go, you go” fashion till each person has completed 5 full rounds of the triplet.
Goal: sub 15 mins
Keeping it simple with an “I go, you go” format today. The hang power snatch is something you should be able to cycle with confidence and not have to break any more than 1 time to complete your set of 10. Right into the deadlift which will be light so work to move well and quick here. Box plyo skier combined with this is going to be a leg burner! Push the pace each round and treat it like a sprint since you know there will be some built in rest. If you’re going solo you can rest the same each round took you to work.
3 rounds for quality of:
L Arm Waiters Walk, pick load, 30 secs
Double Kettlebell Front Rack Hold, pick load, 1 min
R Arm Waiters Walk, pick load, 30 secs
15 Scap Push-ups
:90sec Underhand PVC Stretch
10ea Lying Thoracic Rotation w/ a :01sec pause in each direction