WOD Tue May 7, 2019

Warm-Up

Mobility: 20 PVC passthroughs + 2:00 Internal Shoulder Stretch/Side
Barbell Snatch Complex – 5 Reps with an Empty Bar
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch

Strength

Establish a 2RM Hang Snatch*

*keep track of this # as we will use this number going forward

Fitness

For Time:
8 Rounds
10/8 cal row/bike/ski
16 Med-Ball Overhead Walking Lunges (20/14)

Performance

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats

Option 1: 95/65
Option 2: 75/55

Competition*

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats (135/95)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 5 minutes
Max Ring or Bar MU (choose your weakness)

Scaling Options (choose most difficult one based on ability): strict chest to bar pullups > strict pullups > chest to bar pullups > regular pullups > ring rows