Monday 04012021

Warmup 6 min

2 min bike

5 burpees

5 snatch balance dowel /bar

5 oh squats

5 front squats

5 back squats

5 scap pull-ups

Stamina Squats

On the Minute x 12 min (6rds )

Min 1 – 1 Front Squat

Min 2 – 2 Back Squats

Olympic Stamina

For Time: 16 min cap

12 Ring Muscle-Ups/ burpee pull-ups

12 Squat Snatches (70%) of 1RM Snatch

9 Ring Muscle-Ups/

9 Squat Snatches (75%) of 1RM Snatch

6 Ring Muscle-Ups/

6 Squat Snatches (80%) of 1RM Snatch

Scaling reps on this one is a great way to still practice your muscle ups and heavier squat snatches !!

WOD

“Sore Eyes”

AMRAP 15 min

20 Wallballs (20 / 14 lb)

20 Power Snatches (75 / 55 lb)

20 Box Jumps (24″/20″)

20 Push Presses (75 / 55 lb)

20/14 Calorie Row