WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Flys
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Shoulder Mobility
SKILL:
EMOM 12
Min 1: 40′ DB/KB Overhead Walking Lunge (50/35) (40/25)
Min 2: 1 Triple Tap ADV= (T2B, C2B, Bar Muscle Up) / INT= (T2B, Pull Up, C2B) / BEG= (Knee’s to hips, Pull Up, Pull Up)
Min 3: 15 Weighted Sit Ups w/ plate pushed above head.
LIFT:
Snatch Clusters
8 Rounds
:20 Sec. On / :10 Sec. Off
5 Power Snatch (75/55) (65/45) (55/35) (45/25)
*2 Rounds w/ a 2 Min. Break between each.
**Treat like a Tabata.
***Work on BB Cycling Technique.
WOD:
“16.3B”
8 Rounds (10 Min. Cap)
3 Bar Muscle Ups
10 KBS (70/53) (53/44) (44/35) (35/26)
*Sub. Jumping Bar MU or 6 Burpee C2B Pull Ups.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
