3/7 Victory Club Workout

Warm-Up -

https://www.youtube.com/watch?v=ZVWLPlUAtzI&feature=youtu.be

12 minute flow

20 seal jack

10 Hip down push up

5 Inchworm

10 Hollow Rock

20 Jack Knife

Strength -

https://www.youtube.com/watch?v=PJSs5xLTDyA&feature=youtu.be

EMOTM x 10

Power Snatch x 1

Hang Squat Snatch x 1

Over head Squat x 1

**Increase in load as you go!

WOD -

https://www.youtube.com/watch?v=E2-dP-BkBVw&feature=youtu.be

EMOTM x 16

1. DB Strict Press
2. DB Upright Row (Alternating) 
3. GHD Sit Up
4. Rest

**Pick a load that is light and manageable for strict press and upright row. 

https://www.youtube.com/watch?v=tdJlWMhSAAU&feature=youtu.be

In teams of 2:

Assault Bike 300 Cals for time. 

EMOTM team must complete 5 BMU however you want!