DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Back of Shoulder - 1min/side
Roll Hamstrings - 1min/side
Athlete Choice - 2min
Skill/Strength
EMOM for 12min
4 Barbell Rows (155/105)
2 Deficit HSPU
WOD
AMRAP in 12min
20 DU
6 Hang Power Snatches (115/75)
ATHLETE PROGRAM
Metcon
Row 5k
Skill/Strength
Tabata
Hollow Body Rocks
Handstand Holds
L-Sits
Accessory
5 Rounds
6 Snatch Grip Push Press
6 Back Rack Lunges
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