Friday Mar. 5, 2021

Warm Up
Mobility:  
T-Spine Opener 1:00  https://www.youtube.com/watch?v=GBghB5dJuuE  
Or, Front Rack Fixer on Box 1:00  https://www.youtube.com/watch?v=eHGV1J6IyBw

2 Rounds:
8 Cuban Press (Light DBs) https://www.youtube.com/watch?v=XpcOM9Np9LQ
8/Leg RDL
8 Ring Rows
:30 Single or Double unders 

BB Warm-up
Muscle Snatch 
Power Position Muscle Snatch
Hang Power Snatch
Power Snatch
Snatch Balance
OH Squat 

Strength/Skill
EMOM 10
Power Snatch
3 Power Snatch 

WOD
AMRAP 12
50 Double Unders
10 Power Snatch
21 Pullups 

directly into….

50 Double Unders
10 Power Snatch
15 C2B Pullups

 directly into…..

50 Double Unders
10 Power Snatch
9 Strict Pullups  

F: Single Unders; KB Swings; Ring Rows throughout
P1: 95/65
P2: 75/55; Regular Pullups all the way through
C: 115/75;Bar MU for strict pullups