DATE – Sunday April 20th

 

Warm-up:  Dynamic warm-up

 

Mobility: Pre-snatch hip, thoracic, and shoulder prep

 

WOD A) In 12 min work up to a moderate/heavy set of :

1 Snatch balance + 1 overhead squat (from racks)

 

WOD B) In 15 min work up to a heavy single Snatch

 

WOD C) For time:

22 Kettlebell Snatches (24/16)

6 Muscle-ups

20 Kettlebell Snatches (24/16)

5 Muscle-ups

18 Kettlebell Snatches (24/16)

4 Muscle-ups

16 Kettlebell Snatches (24/16)

4 Muscle-ups

14 Kettlebell Snatches (24/16)

2 Muscle-ups

12 Kettlebell Snatches (24/16)

1 Muscle-up

 

(KB Snatches must be even per arm, but may be broken up any way. Sub for muscle-ups is (2x) the number in pull-ups + dips).

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