Warm-Up:
Junkyard dog WOD:
I. Power Snatch
3, 3, 3
*Rest 5 Minutes Between Sets
II. 4 Sets:
Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1
Rest 90 Seconds Between Sets
III. Chest To Bar Chin Up – 1 Set To Max
Scaling options for all ability levels will be provided for by your coach.
Competitors:
Rest 4+ Hours
. For Total Time:
21 Kettlebell Snatch – 2/1.5 pd – Right Hand
21 Kettlebell Snatch – 2/1.5 pd – Left Hand
21 Pistols – Right Leg
21 Pistols – Left Leg
10 Ring Handstand Pushups
Rest 90 Seconds
15 Kettlebell Snatch – 2/1.5 pd – Right Hand
15 Kettlebell Snatch – 2/1.5 pd – Left Hand
15 Pistols – Right Leg
15 Pistols – Left Leg
10 Ring Handstand Pushups
Rest 90 Seconds
9 Kettlebell Snatch – 2/1.5 pd – Right Hand
9 Kettlebell Snatch – 2/1.5 pd – Left Hand
9 Pistols – Right Leg
9 Pistols – Left Leg
10 Ring Handstand Pushups
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.