WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
Hip Mobility
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 OHS
LIFT:
Snatch Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch, 2 Sec. Hold at the bottom of the Squat)
3 @ 70%
3 @ 75%
3 @ 80%
2 x 3 @ 85%
*Work on your barbell pathway. Focus on positioning
SKILL:
ADV: 3 x 3 Triple Taps (1 T2B – 1 C2B – 1 Bar Muscle Up
INT: 3 x 3 Double Taps (1 T2B + 1 C2B
SCALED: 3 x 3 Strict T2B (K2E are ok. Get as high as you can.)
WOD:
“062416”
For Time:
25 T2B
25 OHS (135/95) (115/75) (95/65) (75/55)
25 Bar Lateral Burpees
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
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