Warm Up
1000m row
20 Barbell OHS
10 Snatch Balances
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
Gymnastics
EMOM 10
Odd – X Muscle-ups
Even – X Handstand Push-Ups
Games-5+,10+ and/or with a vest
Regional- 3,7
Open-1,5- or sub 8C2B- pull-ups
Strength (20 minutes)
Low Hang Squat Snatch
(full stall)
-must be a true squat snatch if it is not, then keep it light
WOD (15 min cap)
750m row
20 Squat Snatches
750m Row
Games (165, 105)
Regional (135, 95)
Open (115,80)