WARM UP:
500 M. Row
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 High Shrugs
10 High Pulls
10 OHS
Then:
Shoulder Mobility
SKILL: (Handstand Walk Ability and Push Strength Test)
Adv. / Int. = 3 x Max Distance Handstand Walk
Scaled = 3 x Max Effort Handstand Hold Against Wall
*Score = Best of 3
Adv. / Int. = 1 Max Effort Set of Strict HSPU
Scaled = 1 Max Effort Set of Push Ups
LIFT:
Snatch
10 Min. Work to a New 1RM (Test)
*Rep. example: 3,3,3,2,2,1,1,1 or 10 x 1
WOD:
“AMANDA” (Glycotic – Skill Test)
9-7-5
Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55) or 65% 1RM
*Int.= Burpee C2B Pull Ups or Bar Muscle Ups
**Scaled = Burpee Pull Ups.
***Please sub Squat Clean for Snatch accordingly. The energy system being tested is far more important than the movements.
POST WOD:
Shoulder and Hip Mobility
