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Warm Up

2 Rounds

5 ring rows

5 scapula pull ups

10 Box Step ups (Alternating)

10 1 Arm D/B snatches alternating (pick light weight to warm up with)

5 Back Squats with 45/35

5 OHS with 45/35

3 X Snatch Progression (HS/HSK/Snatch from ground) 45/35

* if doing retest skip part A and warm up for 18.1 retest

 

A) Muscle up (10 min cap)

3 Rounds

30/24 cal Row

2 Sets of 25% of unbroken M/U (or ring dips or progression work)

 

B) Conditioning

20 MIN AMRAP

30 Dumbell Snatches (50/35)

30 Box Jumps

30 Cal Row

30 Toes to Bar

 

Or 18.1 retest 20 MIN AMRAP

8 T2B

10 DB Hang Clean to Overhead

14/12 Cal Row

 

C) Pausing Snatch from pos 2

Every 1:30

2 Second Pause at knee

2x2 72%

2x2 76%

2x2 80%

*scale is snatch balance/OHS/or power snatch

 

D) Back Squat

EMOM x 5

5 Back Squats at – 74%



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