WARM-UP/MOBILITY:
Warm up plus ~20 min shoulder mobility
STRENGTH:
A. Every 1:30 for 7 rounds:
Clean pull + Hang Squat Clean + Jerk
B. Every 1:30 for 7 rounds:
Power Snatch + Hang Squat Snatch
SKILL WORK:
10-15 minutes of muscle-up work/progressions
WOD:
30 seconds on 30 seconds rest for 4 minutes:
-Power Snatch
30 seconds on 30 seconds rest for 4 minutes:
– Thrusters
30 seconds on 30 seconds rest for 4 minutes:
-Clean and Jerks
30 seconds on 30 seconds rest for 4 minutes:
-Pistols
30 seconds on 30 seconds rest for 4 minutes:
-Pull Ups
Notes:
*May be performed as a team WOD with each partner working for 30 seconds without the 30 seconds rest*
**Use the same weight for all barbell movements. Weight should be “touch and go” throughout the 30 seconds**