WARM UP
MOBILITY
- Ball: Thoracic
- Floor: Hip Flexion > Pigeon
- Doorway: Pec
- Band: Shoulder External Rotation (90/90)
NASM DYNAMIC WARM UP
2 rounds:
- 4pt. Arm/Opp Leg Raise, 15/side
- SLRDL, 15/side
- Front Lunge with Rotation (toward front leg), 15/side
OLY WARM UP
- Pendlay
OUTLAW BBG
a. EMOM for 5 minutes:
- 2 Hang Squat Cleans @ 70%
155 - Worked on shoulder shrug and getting under the bar FAST.

WOD
21-15 and 9 rep rounds of:
- Left-arm Kettlebell snatch (53/35#)
- Right-arm Kettlebell snatch (53/35#)
- Pull-ups

Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!