WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
SKILL:
EMOM 9
MIN. 1: Burn Out Set of Tricep Extensions
MIN. 2: Weighted Front Plank
MIN. 3: :30 Sec. Head Stand
LIFT:
Power Snatch + Full Snatch
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 80%
2 + 1 @ 85%
1 + 1 @ 90%
*Take from Power Snatch Max.
WOD:
“11.1B”
5 Rounds
12 KB Snatch (70/53) (53/44) (44/35) (35/26)
30 Double Unders
POST WOD:
Roll & Stretch
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