WARM UP
Coach Stretch
Shoulder & Chest Mobility
2 RDS
6 PVC OHS
8 Ring rows
6 Burpee Broad Jump
8 Snatch Grip BTN Shoulder Press
S/S
Snatch Tech - Complex
1 Power Snatch
1 Snatch Balance
1 OHS
55-65% of 1RM Snatch
or moderate working load for quality
focus on perfect positions
WOD
21-15-9
Hang Power Snatch
Ring Dip (scale: Box Dip)
after each round perform:
3 - 2 - 1
Rope Climbs
Modify Rope climbs for:
6 - 4 - 2
K2E or T2B
Rx: 75/55#
Rx+: 95/65#
TC: 13 MINS
Additional Instructions:
To limit the use of sharing ropes, please limit 1 athlete per rope.
WOD Flow:
21 HPS
21 Ring Dip
3 RC or 6 K2E/T2B
15 HPS
15 Ring Dip
2 RC or 4 K2E/T2B
9 HPS
9 Ring Dip
1 RC or 2 K2E/T2B