WU:

Row 500/ Short Lap Then:

10 PVC Pass-throughs, Halos, GMs, OHS

EB/PVC 6 EMOM:
3 Dip-Drive-Shrug
3 Dip-Drive-Shrug-Muscle Snatch
3 Snatch Balance

MOB:

Squat Magic
Pass-throughs with band

Strength/Skill:

Snatch Complex:
1 high hang snatch + 1 hang snatch + 1 snatch
Build up to heavy, then do 2 5% de-loads

WOD:

For time:
20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
10 Burpees
18 Wall Ball Shots
9 Burpees
16 Wall Ball Shots
8 Burpees
14 Wall Ball Shots
7 Burpees
12 Wall Ball Shots
6 Burpees
10 Wall Ball Shots
5 Burpees
8 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
3 Burpees
4 Wall Ball Shots
2 Burpees
2 Wall Ball Shots
1 Burpees
 

 

Comment