WARM UP:
4 x 150 M. Rowing Repeats
*Rest :30 Sec.
Then:
Shoulder Mobility
SKILL:
3 x 5 Weighted Ring Dips
Pair With:
3 x 20 Sec. Hollow Holds
LIFT:
Snatch 1st Pull + Power Snatch + OHS (2 Second Hold at Bottom)
5 @ 60%
2 x 5 @ 65%
WOD:
“BLASTER MASTER”
EMOM 4
10 KBS (70/53) (53/44) (44/35) (35/26)
Then:
AMRAP 8
6 Alt. KB Snatch
4 Muscle Ups
*Score = Total Snatch + Muscle Ups
**Regional Athletes must use db’s (70/50).
***MU sub will be 8 ring dips only.
POST WOD:
Mobilize Shoulders
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