For Quality:
3 Minute Foam Roll
3 Minute Easy Bike, Row, Ski, or Run
2 Rounds: 5 Strict Pull-Ups + 10 Air Squats + 5 High Box Jumps + 10 Sit-Ups
1 Round Of Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses( behind )
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats
Then….
30 Banded Pull-Aparts
Snatch conditioning
5-10 min
For Time:
15 Power Snatches
12 Power Snatches
9 Power Snatches
6 Power Snatches
3 Power Snatches
You choose weights.
Does not have to be unbroken. Add weight each rd.
Gymnastics 8 min cap
10 Rounds For Time:
2 Unbroken Ring Muscle-ups
Modifications
bar muscle ups
10x6 double db bent over rows
WOD
“Voicemail “
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches 50 / 35 lb
Reduce reps if needed !
Score is db snatches
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