NATE, LUIS and BRUCE
WARM-UP:
Row 1K
Dynamic Stretch
STRENGTH:
OH Squat
(8)3 on Slant Board
(5)4 Get 2 sets at 75% +
WOD: DO YOU HEAR THE BELL
20 min. AMRAP
With a partner
10 DB Snatch 50/35 (alternate arm each rep)
10 KB Snatch 45/25 (no need to alternate arms)
10 Barbell Snatch 95/65
10 DB Thruster 50/35 (single arm alternate as you wish)
10 KB Thruster 45/25 (single arm alternate as you wish)
10 Barbell Thruster 95/65
1 Lap Sandbag Carry 120/100
Break up the reps as needed.
One partner only must complete the Farmers Carry Lap.
ICING:
Work on Ring Muscle-up Progression
Get (3)3 if you have them.