Pre WOD:
E2MOM for 12 min:
1, 3 Supinated Weighted Pull Ups
2, 5 Strict Deficit HSPU
RIR 2
Strict HSPU: Adjust to RIR 2
L3: Wall Facing Deficit
L2: Regular or Deficit
L1: Build up under head
WOD:
A, Snatch:
Set 1-3: 1 Power Snatch+1 Squat Snatch 70%+ of Snatch
Set 4-6: 1 Squat Snatch
B, 13 min Amrap
12 Deadlift 100/70 kg (220/155 lbs)
18 Wall Balls 9/6 kg (20/14 lbs)
48 Double Unders
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Single Arm DB Biceps Curl on GHD (RIR 2)
12/12 Lateral Side Raises (RIR 2)
12/12 Seated Dumbbell External Rotation (RIR 2)
Increase reps or weight from last week
Videos:
SA DB Biceps: https://www.youtube.com/watch?v=GxH3s_qVOSs
SA Leaning DB Raises: https://www.youtube.com/watch?v=V8UQGWMYYUo
SA Seated DB External Rotation: https://www.youtube.com/watch?v=rxRV-JCkM7Y