Warm-up – 15 minutes
2 rounds
300m run
7 skin the cats
then with barbell
10 muscle snatches
10 overhead squats
10 hang power snatches
10 snatch balances
10 full squat snatch
Gymnastics – 10 minutes
2 sets of max effort handstand push-ups- the set ends with a failed rep or when the feet come off the wall
Rest 2 minutes between efforts
Games – wear a 20lb vest
Strength – 20 minutes
Squat Snatch
2-2-2-2-2
WOD – 15 minutes
5 Rounds
10 Power Snatches
15 Ring Dips
Please choose your weight wisely, more weight is not always better as showcased in the Open. you should be able to do the first 2 rounds of power snatches unbroken.
Games- (135,95)
Regional- (115,75)
Open- (95,65)