Warm-up
With a kettlebell
5 windmills each arm
5 arm bars per arm
6 alt. Turkish get ups
5 single arm thrusters per arm
Then 3x through:
4 Overhead squat
3 High Hang Snatch
2 Mid Hang Snatch
1 Snatch
-Add some weight each round
Oly
EMOM12
Min 1- High Hang
Min 2- Mid-Hang
Min 3- Floor
-Start at 70% of your max and increase the weight by 10/5lbs each rotation (4 total)
Strength
Back Squat w/ Chains
3-3-3-3
WOD
50 Snatches (75,55)
40 Box Jumps (30,24)
30 Thrusters (75,55)
20 Muscle-ups
Regional- 10 Muscle-ups
Open- 40,30,20,5- Sub 15 Strict Pull-ups and 15 strict dips for mup