WARM UP:
400 M. Run, Row, or Bike
Then:
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Shoulder Mobility
SKILL / LIFT:
EMOM 9
MIN. 1: ADV/INT = 8 Strict Ring Dips / BEG= 6 Strict Bar Dips or 4 Negatives
MIN. 2: 3 Touch & Go Snatch (Work cycle technique to a heavy triple)
MIN. 3: ADV/INT = 10 Strict T2B / BEG= 15 V-Ups
WOD:
“TEELA”
AMRAP 18
8 Snatch
8 T2B
8 Bar Facing Burpees
*Every 3 Rounds Add Weight:
R1 – R3: (115/75) (95/65) (75/55) (65/45)
R4 – R6: (135/95) (115/75) (95/65) (75/55)
R7 – R9: (165/115) (135/95) (115/75) (95/65)
*When you get to R10 AMRAP Snatch at (210/130) (165/115) (135/95) (115/75)
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Shoulder Mobility
