WARM UP:
400 M. Run or Row
10 Y’s, T’s, and W’s
10 Reverse Flys
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
ADV: 1 Legless + 1 Regular Rope Climb / INT: 2 Unbroken Rope Climbs / BEG: 2 Rope Climbs From the Floor to a standing position.
ADV / INT: Max Effort L Sit Hold / BEG: Max Effort L Sit from a hanging position.
8 Clean Grip OHS (Your Choice)
LIFT:
EMOM 12
1 Power Snatch + 1 Full Snatch
*Touch and Go. Start at 50% 1RM and add 5-10 lbs. each round.
WOD:
“13.4B”
AMRAP 7
3 Power Snatch (115/75) (95/65) (75/55) (65/45)
3 T2B
6 Power Snatch
6 T2B
9 Power Snatch
9 T2B
12 Power Snatch
12 T2B
15 Power Snatch
15 T2B
18 Power Snatch
18 T2B
*Continue the pattern until time runs out.
**Sub. T2B for Hanging Knee’s raises.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls