Warm up
2 rounds of
3 muscle Snatch
3 Sots press with an empty bar
3 drop snatch
3 heaving snatch balance
3 high hang squat snatches
3 mid hang squat snatch
3 low hang squat snatch.
Work on Bar MUUps for 5 minutes
Strength
Every Minute on the Minute for 10 minutes
1 Squat snatch
2 Overhead Squats
WOD (20 min)
5 Rounds
7 Power Snatches (135,95)
5 Overhead Squats
X Bar Muscle-ups
Games- 135,95, 3 Fat Bar
Regional- 125,85, 3 BMuups
Open-115,75, 2 or 10 c2b pull-ups
Cashout–
X Goat 2
X = 30 reps of Weightlifting or high skill gymnastics
X= 50 reps of low skill Gymnastics or 75 Calories of Rowing
If running do a 1 mile time trail