Mobilize Chest and Shoulders
then...
30s Prone Dead Hang
15 x Supine Band Pull Aparts
30s Supine Dead Hang
15 x Band/PVC Pass Thrus
30s Prone DH
5 Prone Walk-Outs
30s Supine DH
---------------
Burgener WU w/ Bar
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SNATCH WORK
Every 90s x 2
2 x Snatch-Grip Push Press + OHS w/ 2s Pause at Bottom
Every 90s x 2
2 x High Hang Snatch (50-65%)
Every 90s x 2
1 x Hang Snatch (65-75%)
Every 90s x 4
1 x Snatch (75-85%)
Every 60s x 6:
1 x Snatch (80-90% - Across... Pick a weight that you are comfortable with, but not sure of)
-------------------
AMRAP in 15m:
25 TTB
50' (25' for 50yrs +) HSW*
100' Front-Rack KB Lungewalk (35/20)
Moon ~ did 80# for the 6 then GOT 89# Snatch to finish
ZW ~ 6@ 195# / 2Rnds + 12 TTB (55# KB's)
tb ~ 95-115-125-135-145-155-165-170-175-180-185-185-185-185-185-185 / 2 Rnds + 28 Reps
25 UB / 3-3 / 25'-25' @ 5:07
9-9-7 / 2-2-2 / 25'25' @ 12:30
18-7 / 3
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