WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
ADV: 3 x 4 Muscle Up’s + 1’s
*Two dips at the top of the movement.
INT: 3 x 4 Banded Muscle Up Transitions
BEG: 3 x 5 Ring Swings + 3 Ice Cream Makers
LIFT:
Snatch Complex
*1st Pull (Hold), 2nd Pull (Hold), Full Snatch
3 x 3
*Work to 70% of 1RM.
*Idea is to work bar pathway technique in prep for the WOD.
WOD:
“EVIL RYU”
AMRAP 16
10 Bar Facing Burpees
3 Muscle Ups
1 Snatch
*Start at 55% of 1RM and add 10 lbs. each round building to a Max Snatch for the day.
**Sub. 6 C2B Pull Ups for MU accordingly.
***Score = Rounds Completed + Final Weight Hit.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
