WARM UP
10 Minutes of:
5 Pull Ups; 5 Dips; 5 Box Jumps; 5 Hand Release Push Ups
5 Pull Ups; 5 Dips; 5 Box Jumps; 5 Hand Release Push Ups
SKILL
Every 2 Minutes for 20 Minutes:
1 Snatch High Pull
1 Snatch
1 Snatch Dead Lift
Increase Weight as Needed but focus on FORM
1 Snatch High Pull
1 Snatch
1 Snatch Dead Lift
Increase Weight as Needed but focus on FORM
WOD
12 Minute AMRAP:
5 Over Head Squats 85#W; 115#M
10 Toes to Bar/ Knees to Elbows
20 Wall Ball Shots 14#W; ;20#M
5 Over Head Squats 85#W; 115#M
10 Toes to Bar/ Knees to Elbows
20 Wall Ball Shots 14#W; ;20#M
