WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
10 Y’s, Y’s, & W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 55%
3 @ 60%
2 x 3 @ 70%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“17.1B”
AMRAP 20
25 / 20 Cal. Row
20 DB Snatch (50/35) (45/30) (40/25) (35/20)
15 Burpee Box Jump Overs (24/20) (20/12)
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