WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
7 Strict T2B
8e Alt. DB Strict Press
8 BB Bent Row
LIFT:
EMOM 10
Power Snatch + Hang Squat Snatch
*Work to a heavy complex.
WOD:
“GG3”
Beginning on a 4-minute clock:
2 Rounds
12 OHS (95/65) (75/55) (65/45) (55/35)
12 T2B
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 OHS (135/95) (95/65) (75/55) (65/45)
12 T2B
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 OHS (165/115) (115/75) (95/65) (75/55)
12 T2B
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 OHS (185/125) (145/95) (115/75) (95/65)
12 T2B
*Stop at 16 Min.
**Sub. Back Squat for OHS accordingly.
