WARM UP:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 High Shrugs
10 High Pulls
10 OHS
Then:
Hip & Shoulder Mobility
LIFT:
EMOM 10
MIN. 0-3: 2 Power Snatch + 1 OHS
MIN. 3-6: 1 Power Snatch + 1 OHS
MIN. 6-10: 1 Full Snatch + 1 OHS
*Up the weight as you go. Your Choice.
SKILL:
EMOM 8
ODD: 6 Pistols (Work technique and efficiency)
EVEN: :30 Sec. L Sit
*Adv. Weighted Pistols.
WOD: (Compare to 1/6/13, 4/4/14 & 7/9/15)
“TYGRA” (16 Min. Cap)
12-9-6
Power Snatch (115/75) (95/65) (75/55) (65/45)
O.H. Forward Lunges w/ plate (45/25) (25/15) (15/10) (10/6)
12-9-6
Thrusters
T2B
12-9-6
O.H. Squats
Pistols
*No breaks immediately following
POST WOD:
Hip & Shoulder Mobility
Recent Posts
