WARM UP
10 Minutes of:
1 Minute Couch Stretch
1 Minute Samson Stretch
30 Second Hollow Hold
30 Second Superman Hold
1 Min Wall Air Squat Hold
5 Pull Ups
1 Minute Couch Stretch
1 Minute Samson Stretch
30 Second Hollow Hold
30 Second Superman Hold
1 Min Wall Air Squat Hold
5 Pull Ups
STRENGTH
2 Power Snatches
Every 2 Minutes do 2 Power Snatches – go up in weight each Round
WOD
11.1
10 Minute AMRAP :
30 Double Unders
15 Power Snatches 55#W; 75#M
30 Double Unders
15 Power Snatches 55#W; 75#M
