Warm-up
3 rounds of
50 dubs
20 hip touches hanging from the pull up bar
1 burpee bar mups
3 forward rolls
5 minutes opening up the chest with pvc and stretch band
Oly
1. Snatch Balance
2-2-2-2
2. Snatch Pull
3-3-3-3 @100%
WOD
30 Chest to Bar Pull-ups
20 Overhead Squats
10 Burpee Bar Muscle-ups
20 Hang Squat Snatches
30 Chest to Bar Pull-ups
Games- 135,95
Regional- 115,85
Open/Masters- 105,75, 20 Chest to Bar
Ca$hout
100 hollow rocks
Every time you break complete 10 GHD sit-ups
*Scale to 5 GHD sit ups if necessary