WARM UP

Warm Up
Snatch Warm Up
00:00-10:00

 

WOD

EMOM 10
2 Tall Snatch
+
:10 Hold in Bottom
*start with barbell and ascend in weight by 2.5's and 5's
20:00-30:00

3 Rounds
40 Hollow Rock
40 Arch Rock
10 Pistols left leg
10 Pistols right leg
scale to 5 box pistols + 10 gymnastic squats
35:00-41:00

21-15-9
OHS
American KB Swings
@95/65#
@24/16kg
scale 1 @75/55#
@20/12kg
scale 2 @55/35#
@16/8kg
46:00-53:00

 

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