WARM UP
Coach Stretch
Chest & Shoulders
3 RDS
20 DUs/SUs
4 Scap Pull Ups + 4 Hollow Swings
6 Bird Dog
6 Alt. Cossack Squat
Skill / Strength
8-6-5-5-3-2
Snatch Grip Deadlift
Increasing weight
80-120% of best snatch
Superset:
15-20s L-sit supported ring hold
WOD
16 EMOM
Minute 1
30 DUs
AMRAP Pull-ups
Minute 2
30 DUs
AMRAP Push-Ups
Minute 3
30 DUs
AMRAP Air Squat
Minute 4: REST
score is total reps of Pull-Ups, Push-Ups, Air Squats
substitute DUs for 2:1 SUs (try to complete under 30s)
intended stimulus is to hit the same reps for each movement every round
Post WOD Accessory
100m SA KB OH Carry