WARM UP
Pass through
then
Full Burgener w/ PVC
BUY IN
RX :
Take 3-5 min to build to ~40% then
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch ascending
(high hang, mid-patella, floor)
*try not to let go of the bar for all 3 reps
Comp:
no higher then 60% , do not drop and reset. All squat snatch
SKILL
use 1 bar, change the weights yourself
WOD
for time:
50 Deadlift 135/95
40 OH Walking Lunge Steps 45/25
30 AKBS 53-35
20 pike press
10 Hang Snatch 75/45
5 Wall Walks
Free: DBL KB DL/KB snatch 18/inch worm
comp: SHPUS/snatch @ 95-65
CASH OUT
coach's choice
MOBILITY
shoulders
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