Friday, August 21st

Warm-up
20-15-10
Jumping Jacks
Thoracic Open Book Rotations (split reps per arm)
Banded Clamshells (20 per side-15 per side-10 per side)
Hollow Rocks
Strength
1 RM Snatch
WOD
15 Min EMOM:
Min 1: 10 Air Squats + 10 Jump Squats
Min 2: 10 Push Ups + 5 Clap Push Ups
Min 3: 10 Sit Ups + 10 Candlesticks
*If unable to do clap push ups from toes or knees without falling on their faces do HRPU.