Saturday July 23

Every 2:00 x 5 (5 sets)

Snatch

*Build to a heavy or max in the following complex

2 Hang Snatch + 1 Snatch

3 Rounds: (20:00)

30 Double Under (Scale: 30 singles)

5 Bar MU (Scale: A) 5 Pull Up + 5 Dips (BOX OR RING) — B) 5 Ring Row + 5 Push Up)

30 Double Under (Scale: 30 singles)

10 Power Snatch (RX:95/65)

OPTIONAL WORK:

Overhead Squat (15:00 to Build to a heavy triple)

EMOM 10:

Min 1) 12/9 Cal Bike

Min 2) 3-6 Ring Muscle Ups

4 Rounds:

25/20 Cal Row

25′ HS Walk

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD