Wednesday, April 21st

Warm-up/5 min AMRAP:
20 Jumping Jacks
10 Banded Dislocates
5 (each side) Thoracic Openbook
5 Hip Airplanes (each side)
Strength
Every 2 min for 16 mins:
1 Hang Power Snatch + 1 Power Snatch
*Build up weight over the 8 Sets if it looks good, feels good.
WOD
“Bear Grylls” 8 Min AMRAP:
1 Deadlift (155/105)
1 Power Clean
1 Squat Clean
1 S2OH
1 Back Squat
1 Back Rack Thruster
*One time through complex is 1 RD…if you get through 10 Rounds and get to the power cleans, your score would be 10+2.
*Back Rack Thruster is going to be the movement you will base weight to use off of.