WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
:45 Sec. Ring Plank Hold
8 BB Bent Row
8 Bar Dips
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“DB AMANDA”
For Time: (10 Min. Cap)
9-7-5
Ring Muscle Ups
DB Snatch (70/50) (60/45) (50/35) (40/25)
*Sub. Burpee Pull Up for MU accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Fly’s
10 Face Pulls
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