Workin' OUT...

Warm-Up
OTM x 12min:
1 = 5 Scap Ret + 5 Kip Swings
2 = 25s Russian BB Makers + 25s Warrior Squats
3 = 6 Burpees + 12 Abmat Sit Ups
4 = 10 Alt DB Snatch (light DB)
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BB WU
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SNATCH COMPLEX
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
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JUMP START
For Time:
60 D/U (120 singles) + 30 Alt. DB Snatch (55/35)
60 D/U + 30/21 Cal Row
60 D/U + 30 Toes-to-Bar
60 D/U + 30/21 Cal Row
60 D/U + 30 Alt. DB Snatch (55/35)

Later during 3rd Hour for TB
AMRAP in 2m:
Max Ring Muscle Ups
60s Rest
AMARAP in 2m:
Max Ring Muscle Ups


Daliege ~ 18:33 (120s)
Ladick ~ 15:15 (D/U & Singles mixed 2 laps vs. Row)
Johns ~ 19:47
tb ~ 14:44 / 20 Total (3-1-1-1-1-1-1-1) & (2-2-2-2-2)
Finshed Rows in 1:28/1:26
D/U were UB / UB / 20-20-20 / 40-10-10 / 13-14-13-10-10* Kept hitting toe on last round!