Warm-up
Partner
A: 25 Cal Bike
B: World’s Greatest Stretch
Switch
A: 20 GHD Sit Ups
B: Supermans
Switch
A: 10 Banded MUP Transitions
8: PVC Pass Throughs
Switch
Warm Up Snatch
Snatch Speed Ladder
*Must be a squat snatch
-Choose your starting weight and increase by 10lbs every 2 minutes
0:00-2:00- 6 Reps
2:00-4:00- 5 Reps
4:00-6:00- 4 Reps
6:00-8:00- 3 Reps
8:00-10:00- 2 Reps
Suggested Start Weights:
Games- 205, 135
Regional- 185, 115
Open – 155, 110
Open- 135,95
WOD (15 Minute cap)
50/40 assault bike buy in
Then:
3 rounds
20 GHD sit-ups
10 Muscle-ups
Regional- 7 muscle-ups
Open- 4/3 Muscle-ups