Warm-up
2 Rounds of
5 OHS
5 Snatch Balances
5 Drop Snatches
5 Squat Snatches
5 L- Pull ups
1 Bar Muscle Up
Spend 5 minutes working pass throughs, around the worlds and loosening up the overhead position
Oly
Work up to max weight on the complex:
1 Power Snatch
2 Squat Snatches
3 Overhead Squats
Strength
Box Squat with Chains
3-3-3-3-3
WOD (10 min)
8 Deadlifts
7 Cleans
6 Snatches
8 Pull-ups
7 Chest-to-bar pull-ups
6 Bar muscle-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 Chest-to-bar pull-ups
4 Bar muscle-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 Chest-to-bar pull-ups
2 Bar muscle-ups
Games- (155,115)
Regional- (135,100)
Open- (115,85)