Warm-up
20 Wallballs to 11ft target
20 Diamond push-ups
15 Wallballs to 11ft target
Banded shoulder stretches 1 minute each side
10 Wallballs to a 11ft target
Spend 3 minutes mobilizing quads
Hollow Rock Challenge – 10
Oly
Snatch- Low Hang
4×2 @85%-Full Stall
Strength
High Bar Back Squat
2-2-2-1-1-1
WOD
3 Rounds
In 1 minute accumulate as many Thrusters as possible (95,65)
Rest 1 minute
In 1 minute accumulate as many Muscle-ups as possible
Rest 1 minute
Games (>25 thrusters), (>10 muscle-ups)
Sub chest to bar pull-ups if unable to perform muscle-ups. Do not scale up the weight.
Score= total thrusters/total muscle-ups