***OF COURSE YOU CAN COME IN AND DO THE OPEN, FRIENDS***

Warm Up
Coach’s Choice

MOB
Athlete’s Choice

A. Snatch Skill Work or OPEN WOD (TBD)
E2MO2M for 16 mins (8 sets)
1 Snatch - 2 sec pause @ bottom
1 High Hang Snatch - 2 sec pause @ bottom
2 OHS - 2 sec pause @ bottom
Increase in weight - shouldn’t get TOO heavy

B. Sprints
5 Rounds of AMRAP 1:30:
25 Double Unders, 9 Deadlifts (225/155)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds

C. Conditioning
20 Minute Row for Cals
on the 0, 4:00, 8:00, 12:00 and 16:00:
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

D.
Superset
5x5 Strict Tempo Chin @ 5555
5x8 Strict Ring Dip

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