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