WARM UP
3 rounds:
3 snatch grip deadlift
3 snatch grip deadlift fast
3 snatch grip deadlift + shrug
3 power snatch
SKILL
EMOTM 10:00
1 power snatch + 1 oh squat
*Build to heavy
WORKOUT OF THE DAY
For time:
3 rounds:
15 oh squats
12 toes to bar
3 rounds:
9 snatch
6 bar muscle up
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Must finish first couplet before advancing to the second. Weights must be the same for both. Coach athletes to start this workout slow and smooth and quicken their pace in the later rounds. Scale BMU to most difficult version of a pull up. 18:00 time cap.
POST WOD
10:00 trap/shoulder focus
ANYWHEREX
SKILL
Back squat
5 x 5
WORKOUT
Death by db box step over
*Add one additional step over EMOTM until failure to complete. Athlete choice of db weight