Shinobi
Warm Up: Speed Ladder
Double Unders 30/30 x4
Pistol Work
Snatch High pulls x3 x4
Scarecrow Snatch x3 x3
Hang Snatch x3
Snatch x4
Snatch Grip DL (2sec Pause at knee)
3 x 2.2.2
4 Rounds
2L S. arm DB OH Lunge
10 Ring Dips
Fitness
Warm Up: Speed Ladder
Double Unders 30/30 x4
Pistol Work
Wall Slides x3 x20
OHS 5-5-5-5
Push Press
3x 6-8
RDL (2sec Pause at knee)
3 x 2.2.2
4 Rounds
2L S. arm OH Lunge
10 Dips
Tara