Tuesday May 1, 2018

  • Warmup
    • :30 Seconds
      • Inchworms
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Pvc passthrough
    • Warrior squat
    • Pvc overhead squat
  • Movement review
    • Squat Snatch
      • Build to a Heavy Single
  • Rehearsal
    • 2 Rounds
      • 1 Ring Muscle-up
      • 1 Squat Snatch
  • WOD “Ring of Fire” 
    • AMRAP 9:
      • 1 Ring Muscle-ups
      • 1 Squat Snatch (135/95)
      • 2 Ring Muscle-ups
      • 2 Squat Snatch (135/95)
      • 3 Ring Muscle-ups
      • 3 Squat Snatch (135/95)
    • Up by (1) rep until finish
  • Mobility
    • Hip in external rotation
    • Sink stretch