WARM UP:
3 Rounds
10 Pass Through’s
10 Good Mornings
5 Inch Worms in Place
10 Snatch Grip High Shrug
10 Snatch Grip High Pulls
10 OHS
Then:
Hip & Shoulder Mobility
SKILL / LIFT:
10 Min. of Bar MU work
Then:
EMOM 6 (:30 Sec. Alternating)
:30 3 Snatch (75/55) (65/45) (55/35) (45/25)
:30 1 Bar MU
*Sub. 2 Strict Pull Up for Bar MU accordingly.
WOD:
“16.3”
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
