Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 minutes
Performance: Snatch – work to a heavy single
Fitness: S2OH – 15 minutes to work in sets of 3s to weight slightly heavier than WOD weight then back off for WOD weight. Perform 50 hollow hold flutter kicks between rounds (L+R=1)
Part 2 – Conditioning: “It’s Going Down”
Performance: AMRAP 15 min
3-3, 6-6-, 9-9, etc. reps of –
- Power Snatch (115/75lb)
- TTB
*at 5:00 and 10:00 perform 5 MUs, Bar MUs, 5 C2B, 5 Pull-ups (work on the highest movement that you have but need to work on)
Fitness: AMRAP 15 min
3-3, 6-6-, 9-9, etc. reps of –
- Shoulder-to-Overhead
- Beat Swings (with feet on ground/box) with knee ups
*at 5:00 and 10:00 perform 5 of the highest level of pull-up progression you are able to perform
