WARM UP 3X
100 m run
10 SHPT
10 Jumping squats
10 Mountain Climbers
30 sec Pigeon each leg
30 Sec Shoulder stretch
SNATCH barbell Warm Up
WOD
WITH A RUNNING CLOCK
At 0-7 min
A)
7 Min AMRAP
-1X 25 M Shuttle sprint
-1X 25 M Left arm KB CARRY (Heavy)
-1 x 25 m SHUTTLE SPRINT
-1X 25 M Right Arm KB Carry
*SCORE =1 ROUND
**5 MIN REST**
At 12 MIN
B)
6 MIN AMRAP TO FIND YOUR 2RM HANG SNATCH
*(without dropping the bar)
SCORE IS ROUNDS AND REPS FOR (A) & (B)WEIGHT OF 2RM Hang Snatch
POST WOD
3 Max Effort L-SIT HOLD
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