Main – WOD
Warm-up (No Measure)
15 minutes drilling muscle snatch:
20 muscle snatch high pulls with PVC pipe
20 muscle snatch high pulls with empty barbell
10 muscle snatch with pvc pipe
10 muscle snatch with empty barbell
Muscle Snatch (2-2-2-2-2 (5 sets of 2 reps))
Start with light weight on first working set. Add no more than 20 lbs each set (no more than 10lbs per set for women). Work up to a heavy set of 2.
*Focus on exploding from the hips. Remember, there is no rebend in the knees for muscle snatch.
Hang Power Snatch (2-2-2-2-2 (5 sets of 2 reps)
FGB 1 and Done (AMRAP – Reps)
1 Round FGB Style:
Burpees
Pull-ups
Dubs (or attempts)
KBS
Push Press
*5 minute running clock. 1 minute at each station. You will perform as many reps as possible within the 5 minutes. Score is the total reps performed.
Rx =
53/35 KBS
75/55 Shoulder Press
