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WARM UP:

1 Round

10 Y’S, T’S, W’S

10 Reverse Fly’s

10 Face Pulls

Then:

3 Rounds

10 Pass Through’s

10 Snatch High Extensions

10 Snatch Pulls

10 OHS

Then:

Shoulder Mobility

LIFT:

Hang Snatch

7 x 1

*Work to a heavy single.

SKILL:

3 Rounds

10 DB Bent Row

10 Strict Pull Ups

10 Weighted Push Ups

WOD:

“C3PO”

AMRAP 4

5 Snatch (155/105) (135/95) (115/75) (95/65)

30 Double Unders

*Rest 1 Min.

AMRAP 4

8 Bar Lateral Burpees

8 C2B Pull Ups

Rest 1 Min.

AMRAP 4

Work to a Max Snatch

*Score = Total Rounds + Weight hit.

POST WOD:

Mobilize & Roll

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