Wednesday:  January 15, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded shoulder distraction 1:30/side

2:00 Machine, increasing speed
20 Lunge and Reach
20 Jump Squats
10 Kip Swings

Then:

Tall Snatch Warm Up: (three total sets working up in weight)
5 Power Position Squat Snatches
5 Hang Squat Snatches

Strength/Skill(25:00 – 40:00)
Hang Squat Snatch: 5×2 (without dropping between reps)

WOD(45:00 – 54:00):

Fitness
AMRAP 9 Minutes
40 Burpees
35 KB Swings
Max Reps Ring Rows

Performance
AMRAP 9 Minutes
45 Burpees Over the Bar
40 Hang Power Snatches 75/55lbs
Max Reps Bar Muscle Ups

Option 2: Strict Pullups instead of BMU

Competition
AMRAP 9 Minutes
45 Bar Facing Burpees
40 Hang Power Snatches 75/55lbs
Max Reps Rope Climbs