HAPPY DYLAN!!! ENJOY!


WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS 
10 Snatch Extension
10 Snatch Pulls
Then:
Mobility

WIN
SKILL:
3 Rounds
5 Ring Dips + 20 Sec. Support Hold + 5 Ring Dips
*Adjust reps as needed.
**Sub. Ring for Bar Dips accordingly. 
LIFT:
Full Snatch
3 @ 65%
3 @ 70%
3 @ 75%
2×2 @ 80%
1 @ 85%
1 @ 90%
WOD:
“OCTAVIUS”
AMRAP 20
30 Alt. DB Snatch (50/35) (45/30)
15 Bar Muscle Ups
100 Ft. DB O.H. Walking Lunge
15 Ring Muscle Ups
*Sub. Bar MU for Jumping Bar MU and Ring MU for Banded MU Transitions Accordingly.

FIT
SKILL:
3 Rounds
5 Bar Dips w/ a 3 Sec. Negative
*Rest 1 Min.
LIFT:
Front Squat 
4 x 8 (Every 2 Min.)
*Build
WOD:
AMRAP 20
30 Thrusters (45/35) (35/25)
15 Pull Ups
100 Ft. Walking Lunge
15 Box Jump Overs (24/20) (20/12)
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