Warm-up
3 rounds of
30 seconds on single unders
30 seconds on double unders
30 seconds rest
Then
2 sets of 10-15 back extensions with a barbell
Then
2 rounds of
5 snatch grip deadlifts with a shrug
5 ohs
5 snatch balances
5 full snatches
Oly
Snatch
3×3 @75%
2×2 @80%
1×1 @90%
-Rest approx. 90 sec between lifts
-Write out your percentages beforehand and stick to them. Work on technique and speed.
Strength
Overhead Squat
2-2-2-2
WOD (12 min hard cap)
10 rounds
3 Snatches
3 Muscle Ups
Games 185,115
Regional- 7 Rounds,165,105- 2 MUPs
Open- 7 Rounds, 135,95- 1 MUP
*Can be Power or Squat
*Only attempt Games if you think you will complete under 12 minutes