WOD 4.7.15

Warm Up
3 rounds for Quality
5 Dislocates + 5 Reverse Grip Dislocates
5 Seated Dislocates + 5 Reverse Grip Dislocates
10 Table Tops w/ 3 sec Pause (Tspine Hip Bridge)
10 Rolling Table Tops (5 each way)

Then
Snatch ABC’s: 2 Rounds B’s Only

Weightlifting / Strength
Hang Power Snatch From Below the Knee 2RM: EMOM Starting @60% perform 2 Hang Power Snatch. Adding either 5 or 10 lbs per set until you miss.

Mixed Modal
12 Min Ascending Ladder
5 Burpees
10 DBLU
10 Burpees
20 DBLU
15 Burpees
30 DBLU
* Each round Burpees+5 DBLU’s +10

       

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