WARM UP:
3 Rounds
5 Strict Pull Ups
10 Sit Ups
15 Air Squats
Then:
Shoulder Mobility
SKILL:
3 x 5 Weighted Dips
Pair With:
3 x 20 Hollow Rock Sit Ups
LIFT:
Snatch
5 @ 65%
5 @ 70%
2 x 5 @ 70%
*Squat on all reps.
WOD:
“FETCH”
For Time
1 Muscle Ups
5 Snatch (135/95) or 60%
2 Muscle Ups
4 Snatch (165/115) or 70%
3 Muscle Ups
3 Snatch (185/125) or 80%
4 Muscle Ups
2 Snatch (205/135) or 85%
POST WOD:
Shoulder Mobility
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