Warm-up
2 Rounds
:30 on, :15 off
-Jumping Squats
-V ups
-Shoulder Taps
-Burpees to Target
Then 2 Rounds with a band
10 Bandy Pull Aparts
10 Pass Throughs
10 Pass Throughs in Bottom of Squat
Skill
Handstand Walk
30s work:30s rest
Complete for 5 minutes and accumulate distance
Oly
Snatch
0:00- 5 snatches
3:00- 4 Snatches
6:00- 3 Snatches
9:00- 2 Snatches
12:00- 1 Rep
-The goal for this is to work toward a new Snatch PR or to match a PR, so plan your sets of 5 -4-3-2 appropriately. They should be heavy and not warm-up sets. There is enough rest to recover adequately.
WOD (15 minute cap)
21 Thrusters (135,95)
42 Burpee Lateral Jumps
15 Thrusters (155,105)
30 Toes to Bar
9 Thrusters (175,115)
18 Burpee Bar Muscle-ups