WARM UP:
500 M. Row
Then:
10 Pass Throughs
10 OHS
10 Good Mornings
10 Lunges W/ Pass Through
Then:
Shoulder & Hip Mobility
SKILL:
1 Max Effort Set Of: (Test)
-Ring Dips
-Strict Pull Ups
-Strict HSPU
*Record your scores!
LIFT:
Snatch
10 Min. Work to a New 1RM (Test)
WOD:
“AMANDA” (Test)
9-7-5
Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55) or 65% 1RM
*Sub. MU for Ring Dips.
POST WOD:
Shoulder and Hip Mobility
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