Dave’s looking very official.
WARM-UP:
2 Rounds of…Row 300 m. followed by Snatch Warm-up
Dynamic Stretch
STRENGTH:
Snatch Pull – 3 Reps EMOM for 4 min
Snatch High Pull – 3 Reps EMOM for 4 min
Hang Squat Snatch – 3 Reps EMOM for 4 min
Squat Snatch – (3)3
WOD: 1/4 FINALS 22.5
For Time:
30 Calorie Row
20 Burpee Box Jump Over 24/20
10 Snatch 185/135
Time cap: 7 minutes
These are heavy snatches. Scale the weight to something that you can manage.
ICING:
Ring Muscle-up Progressions – Swings, Hip Pops, and Transitions.
KOT – Nordic 10 Reps