Warm-up
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
Repeat with weight and 3 Reps of Each
Stretch Shoulders and Hips
Oly
Spend 25 Minutes working ups to a 1RM Snatch (full).
It is Monday, but you should be well fed and well rested! Please post PR’s to the blog.
WOD 1 (5 Minute Hard Cap)
3 Rounds
16 Power Snatches (95,65)
16 Box Jump Overs
Rest 5 minutes
WOD 2 (10 Minute Hard Cap)
One time through
40 Chest to Bar Pull-ups
30 Hang Squat Cleans (95,65)
20 Pistols
10 Muscle-ups
Regional- 6 Muscle-ups
Open- 30 Chest to Bar Pull-ups, 3 Muscle-ups