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 

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