Warm-up
8:00 AMRAP (For Quality, add weight if able each round)
250M Row
6 Muscle Snatch
6 Sotts Press
6 Tall Snatch
Oly
EMOM15
Snatch
Mins 1-5
3 Position Snatch @75%
Minutes 6-10
2 Position Snatch @80-85%
Minutes 11-15
Snatch from floor 85-90%
Strength
Back Squat
2-2-2-1-1-1
WOD
1000m Row*
50 Wallballs
30 Muscle-ups
50 Wallballs
1000m Row
*Can sub an 800m run if you rowed during Nancy yesterday
Regional- 20 muscle-ups
Open- 10 muscle-ups