Warm-up
2 Rounds
10 Overhead Squats
10 Snatch drip deadlifts
10 Snatch Balances
– Second Round add weight
-5 Minutes of peanut rolling focussing on the thoracic spine
Oly
Snatch Balance
2-2-2-2-2
-we snatch balance a lot. You should be able to add some weight at this point
Strength
Snatch Grip Deadlift
3-3-3-3-3
WOD
On a continuously running clock complete:
15 Toes to Bar
10 Burpee Box Jumps (24,20)
At Minute 2 Complete:
2 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
At Minute 5 Compete:
3 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 11 ft wallballs
At minute 9 complete
4 Bar Muscle-ups
15 toes to bar
10 Burpee Box Jumps
10 11ft wallballs
15 Ring Dips
At Minute 15 Complete
400m Run
5 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 11ft wallballs
At minute 20
DONE!
*Scale the reps as necessary to complete each section within the time allotted.
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