WARM UP:
400 M. Run
10 Y’s, T’s, and W’s
10 Reverse Flys
Then:
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
LIFT: (BB Cycling Test)
Hang Snatch
Take 55% of your 1RM and do:
15 Reps For Time
WOD: (Gymnastic – Capacity Test – Bar MU)
“16.3”
AMRAP 7
10 G2O (75/55) (65/45) (55/35) (45/25)
3 Bar Muscle Ups
*Sub. Bar M.U. for Jumping Bar M.U. or 6 Pull Ups.
POST WOD:
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Flys
10 Face Pulls
Then:
Roll & Stretch
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