Mobility:-Standing Prone Trap Raises 2×10

– Bear Sits 1×10, each transition is slow and controlled
Skill: ABZZZZZ
For Quality: 
3 Sets:
12 V-Ups

12 Superman Back Extensions
3 Sets:
20 Oblique Twists 

20 Plank KB Touches
3 Sets:
10 Hanging Leg Raises

15 Side Hip Thrusts Per Side (Weighted if possible)

20m DB Overhead Carry (heavier than last week)
-12 mins 
Strength:
Option 1: 
EMOM 8:
1 Power Clean + 1 Thruster + 1 Squat Clean Thruster (165/115) (135/95) (115/75)
* minutes 2-3 and 5-6 are Rest, you can increase the weight during this time. 
Option 2:
E2MOM 8:
Behind The Neck Sots Press 5-5-5-5-5, we have now been progressing for a few weeks so you should feel confident enough to test some challenging weights and increase beyond last week. If your Mobility is lacking, you will work on the positions first before adding weight. 
WOD:
3 Rounds for Time: 
10 Overhead Squats (115/75) (95/65)

10 Hang Power Snatches (115/75) (95/65)

40m Suitcase Carry Per Arm (70/45)

20 Goblet Squats (70/45)

20 Sit-ups 

  1. -13 Cap