March 6

SKILL:
3 Rounds (At a walking pace)
:45 Sec. Hang from Bar
Max Effort Banded Tricep Ext.
Max Effort Banded Lat Pull Down

LIFT:
EMOM 8
1 Squat Snatch
*Work to a heavy single.

WOD:
“LOCKET”
EMOM 12
MIN. 1: 5 Snatch
MIN. 2: 10 T2B
MIN. 3: 5 Cleans
MIN. 4: 50 Double Unders
MIN. 5: 5 OHS
MIN. 6: 10 T2B
*Twice through.
**Use 70% of Snatch 1RM
***You may sub. GHD Sit Up’s for T2B accordingly.
****Sub. Back Squat fot OHS accordingly.

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