-Warm Up-
Partner Warm up*
P1: bike (moderate)
P2 : 30 singles + 10 up/downs
P1: bike (moderate)
P2 : 30 fast singles + 10 up/downs
P1 : bike (moderate)
P2 : 30 high jump singles + 10 up/downs
Into..
3 rounds
10 shoulder openers + lunges
10 scap pull-ups
10 hanging knee raises
-Skill/Strength-
Snatch Prep Take athletes through the burgener warm up 3-5 reps of each
Then spend 10-12 minutes reviewing and practicing rope climbs
-WOD-
AMRAP 15
2 Rope Climb
25 Hang Muscle Snatch (75/55)
75 Double Under
(Score is Rounds + Reps)
Post WOD finisher
3 sets
20 banded face pulls
20 tricep push downs
20 alt v-ups
