WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Flys
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL / LIFT:
EMOM 12
ODD: 3 Pull ups
*Start with strict Pull Ups and gradually throughout the EMOM build to C2B Pull-ups.
EVEN: 1 Sqt. Snatch + OHS
*Work to a heavy Squat Snatch.
WOD:
“17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.
