WARM UP:
500 M. Row
Then:
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
7 Min. of Muscle Up work
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
Power Snatch + Power Squat Snatch
4 + 2 @ 60%
4 + 2 @ 65%
3 + 2 @ 70%
3 + 2 @ 75%
WOD:
“AMANDA”
9-7-5
Ring Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55)
*Muscle Up sub. will be 1 C2B Pull Up & 1 Ring Dip
POST WOD:
Shoulder Mobility
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