Friday, July 7th
Kettle Bell Warmup
1 Snatch + 1 OHS EMOTM x 8
15 min AMRAP
2 Overhead Squats
4 Bar Facing Burpees
25 Double Unders
Add 5-10 lbs on the OHS each round for 15 min
Roll lats, and low back
Ladder wod with some additions. Use the snatch to dial in the mechanics in the EMOTM. It is not strength training, it is skill work, treat it as such. Start light enough in the wod so that you can get at least 7-8rds. More reps build skill.