WARM UP:
500 M. Row
10 Strict Pull Ups
10 Push Ups
20 Air Squats
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
EMOM 8
5 HSPU
*Adv. 8
LIFT:
Build to a heavy 3 Position Snatch
Position 1: From Above Knee
Position 2: From Below the Knee
Position 3: From the Ground
WOD:
“15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65) (75/55) (65/45) (55/35)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Etc., following same pattern until you fail to complete both rounds
**Sub. Back Squats for OHS accordingly.
POST WOD:
Shoulder Mobility
