Warm-Up:
Row 250
20 Dislocates with PVC
15 Bridge-Ups
WOD:
I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed
II. 4 Sets of the following barbell complex:
1 Power Snatch and 3 Snatch Balances at 80%
*Rest 90 Seconds Between Sets
III. 5 Rounds For Time:
1-5 Chest-to-Bar Pullups Ladders
*For the ladder, perform 1 pullup then come off the bar. Then do 2 in a row, come off the bar. Follow this progression until you do 5 in a row, that completes 1 round. Start back at 1 rep for the second round, and follow the same progression.
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Post-WOD
IV. FLR On Rings – (As Many Seconds As Possible x 3 Sets; Rest 30 Seconds Between Sets)
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.