WARM UP:
3 Rounds
50 Single Unders
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
3 x 10 Ring Dips
Pair With:
3 x 20 V-Ups
*Add weight accordingly.
LIFT:
EMOM 10
ODD: 1 Snatch
EVEN: 2 Clean & Jerk
*Work up to a solid weight.
WOD:
“GOTEN”
AMRAP 5
5 Power Cleans (185/125) (165/110) or 65% 1RM
5 Front Squats
AMRAP 5
7 V-Ups
3 Muscle Ups (Sub. 6 Ring Dips Accordingly)
AMRAP 5
2 Snatch (185/125) (165/110) or 65% 1RM
4 OHS
*1 Min. Rest between each AMRAP.
**Score = total reps completed.
POST WOD:
Shoulder & Hip Mobility
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