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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