Wod 23/1

Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
20 sec Hollow rocks
 
Skill
E2MOM 20 min (10 rounds)
10 Hang Power Snatches, start with barbell, increase 1-5kg each round
1-10 strict pull ups
 
METCON
4 Rounds of TC 12 min
5 Hang Snatches
10/7 Pullups, strict
20 Wall Balls
Rest as long as the round took you.
Level 1: Make sure everything is unbroken, 60/43kg, Wallballs 12/9kg
Level 2: 43/30kg, Wallballs 9/6kg
Level 3: 35/23kg, banded pull ups, Wallballs 6/4kg
Level 4: 10 Kettlebell swings 20/12kg, 10 jumping pull ups, 10 wallballs 4kg

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