SAT 9/16/23 - 9am-11 am - Strength WOD / Partner WOD / OPEN GYM -

Warm Up - 2 rounds:  :30 alternating back rack lunges with PVC - :30 burpees - :30 PVC overhead squats - :30 burpees - :30 PVC good mornings - :30 burpees - :30 PVC pass throughs – Then - 3 rounds with an empty barbell: - 1 power snatch - 1 hang squat snatch - 1 overhead squat – 3 behind the neck push presses –

Strength – 10 Min EMOM - 1 power snatch - 1 hang squat snatch - 1 overhead squat – Build in load across the 10:00.

Partner WOD – 20 Min AMRAP

-Alternate movements-

:30 row (cals)

:30 burpees

:30 DB push press

Total reps / cals

Post WOD - 2 sets:  1:00 T-spine foam roll - :30 band pull-aparts