Friday, 13 May WOD

Warm-up

• 15 Cal Machine
• 20 Hollow Rocks
• 15 Air Squats
• 10 Romanian Deadlifts (light KB or KB)
• 15 Cal Machine
• 15 Kip Swings
• 15 PVC Pass Throughs + 10 OH Squats with PVC
• 10 Inverted Rows
• 15 Cal Machine
• 10 V-Ups
• 10 Snatch Balances w/PVC
• 10 DB OH Squats (light DB)

• Barbell Warm Up: (empty BB)
  • 5 Snatch Pulls
  • 5 OH Squats
  • 5 Hang Power Snatches
  • 5 Snatch Balances
  • 5 Hang Squat Snatches
  • 5 Low Hang Squat Snatches

STRENGTH

• Snatch 1×2 at 65% 1RM
• Snatch 1×2 at 70% 1RM
• Snatch 1×2 at 75% 1RM
• Snatch 1×2 at 70% 1RM
• Snatch 1×2 at 75% 1RM
• Snatch 1×2 at 80% 1RM
  • Rest 1:30 between sets.

METCON

• 3 rounds for time of:
  • 30 Overhead Squats, 95/65 lbs
  • 30 Sit-ups
  • 10 Muscle-ups

Little twist from individual quarterfinals event 2. Scaling Options: Weight for the oh squat should be light to keep them unbroken or 1 break. Reduce the volume on the muscle ups if needed to something like 8 or 6. Muscle ups should be done in no more than 2-3 sets. Scale to bar muscle ups if needed or sub 10 Pull Ups + 10 Push Ups, sub inverted rows as needed.

Time Cap: 20 mins