Warmup – 10 minutes
3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65)
5 1 piece pick ups
5 low hang power snatches
5 snatch balances
5 squat snatches from below the knee
Strength
Back Squat
3-3-3-3-3
WOD
15 minute AMRAP
1 Bar Facing Burpee
1 Squat Snatch
1 Muscle Up
2 Bar Facing Burpees
2 Squat Snatch
2 Muscle Ups
….and so on
Games – (155/105)
Regional (135/95)
Open (115/80)
Do not sub bar muscle ups. sub 3 pull ups and 3 dips for each muscle up or if you have muscle ups but not lots of muscle ups, once you hit a challenging number stay at that number of muscle ups for the rest of the WOD. i.e. I know and decide 3 a round is going to be very challenging but wont leave me staring at the rings the entire WOD. After the round of 3 I would complete 4 barf burpees, 4 squat snatches and 3 muscles ups, round 5 would be 5,5,3 and son on and so forth.
Cash Out – Lower Body stretch