WARM UP:

50 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

10 Y’s, T’s, & W’s

10 Reverse Flys

Then:

2 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 Snatch Extensions 

10 Snatch Pulls 

10 OHS

Then:

Mobility 

SKILL:

3 Rounds

ADV: 1 Strict Muscle Up + 2 Kipping Muscle Ups + 2 Strict Dips

INT: 3 Ring Swings + 2 Muscle Ups + 2 Strict Dips

BEG: 3 Ring Swings + 3 Ice Cream Makers

LIFT:

Snatch Complex

1st Pull (3 Sec. Hold), 2nd Pull Position (2 Sec. Hold), Full Snatch

3 @ 60%

3 x 3 @ 65%

*Work the BB Pathway.

WOD:

“SHREDDER”

7 Rounds 

1 Snatch (185/125) (165/115) (155/105) (135/95)

3 Ring Muscle Ups

30 Double Unders 

*Sub 60 singles accordingly

POST WOD:

2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Flys

10 Face Pulls

Recent Posts