102020

Warm-up:
10 Passthrough
5 Deep Squat Complex
7 Snatch grip high pull
5 OHS
5 Yoga pushup
7 Up/down
7 Bent over row
5 Muscle snatch
5 Up/down dog
7 Hang power snatch
5 Lat pull
5 Pullup

WOD:
A) EMOM x 10
Hang Power Snatch + OHS
Build to 80% on sets 1-4
Remain at 80% for 5-10

B) 8 minute AMRAP:
2-4-6-8….Pullup
5-5-5-5…Burpee
Continue to add 2 pullup, keeping burpees the same (5 each round) for 8 minutes.

Home WOD/Zoom:
A) EMOM x 10
4 DB hang power snatch + OHS (2 each side)
:30 plank hold

B)
B) 8 minute AMRAP:
2-4-6-8….Pullup or Renegade row
5-5-5-5…Burpee
Continue to add 2 pullup, keeping burpees the same (5 each round) for 8 minutes.

Mobility:

1:00 Archer
1:00 Thread the needle