9.3.24 WOD

1:30 Max Arm circles
use 5/2.5# plates.
every break switch directions,
–
3x
3 Scap Push Ups
6/6 Banded Strict Press
9 Band Pull Aparts
–
6-way shoulder complex
Using 5/2.5# plates
10 reps

–

week 1 of 4

EMOM 10min

Min 1: 8 Seated Barbell press (off the rack)
*set up as if you were doing bench press

Min 2: 10 DB lateral raise

Then…

For time:

10/7 Cal bike
10 Power snatch 95/65
10 Burpees over the bar
–
10/7 Cal bike
8 Power snatch
8 Burpees over the bar
–
10/7 Cal bike
6 Power snatch
6 Burpees over the bar
–
10/7 Cal bike
4 Power snatch
4 Burpees over the bar
–
10/7 Cal bike
2 Power snatch
2 Burpees over the bar