WARM UP:
750 M. Row
250 Easy, 250 Moderate, 250 Sprint
Then:
5 Min. of Hip and Shoulder Mobility
*Get warmed up to snatch heavy!
LIFT:
10 Min. to Find 1RM Snatch
*If new to this movement, spend 10 min. working on technique.
WOD:
“BEAST”
3 Rounds
3 Muscle Ups
3 Squat Snatch (165/115) (155/105) (135/95) (115/75)
Rest 1 Min.
2 Rounds
10 Alt. Forward Lunges (Front Rack)
10 Lateral Burpees
Rest 1 Min.
2 Min. Max Effort
Bar Muscle Ups (Jumping B.M.U.)
*Score is total time and B.M.U. Reps
**May sub. Ring Muscle Ups for Jumping Muscle Ups, Transitions, or 6 Ring Dips & 6 C2B Pull Ups.
POST WOD:
Hip and Shoulder Mobility
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