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
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