WARM UP:
400 M. Run or Row
Then:
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
7 Min. of Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transition Work
*Work your progressions and have fun!
LIFT:
Snatch Complex
Power Snatch + Hang Power Snatch + Hang Squat Snatch + Overhead Squat
5 @ 60%
4 @ 65%
3 @ 70%
*We’re letting you loose a bit here. Have some fun warming up for the WOD. However, stay technically sound. 1st pull rules are still in effect and your technic must remain constant for you to do well throughout this complex.
**HAVE FUN!
WOD:
“BEACH CITIES 1”
4 Minutes to Find 1RM Snatch Complex
Power Snatch + Hang Power Snatch + Hang Squat Snatch + Overhead Squat
2 Min Break:
4 Min AMRAP
3 Muscle ups
6 Shoulder to overhead (135/95) (115/75) (95/65) (75/55)
9 KB swings (70/53) (53/35) (44/26) (26/18)
*M.U. sub = 9 Pull Ups
**Stay technically sound during snatch complex.
POST WOD:
Shoulder Mobility
