Warm-up
Run a loop
5 burpee pull overs
10 strict t2b
20 hip touches
20 hip/back extensions
20 ghd situps
Stretch the calves
Warm up the pistol
Warm up the snatch
Oly
EMOM 10
2 Snatches @ 75% – working on speed and footwork. Pulling under the bar, and perfecting technique.
-After EMOM, make an attempt at 4 heavy singles
WOD
4 Rounds
In 3 minutes complete
10 Back Squats (225,145)
12 Pistols
14 Toes to Bar
Then AMRAP
Burpee Bar Muscle-ups
Rest 2 Minutes
Regional 205,135
Open 185,115 (8,10,12 reps)
-Sub burpee chest to bar pull-ups or banded bar muscle-ups if unable to complete the burpee bar muscle-ups
1 Comment
Comments are closed.