– Midday 3.0 from 10:30am-12:30pm
Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps
Wall Facing Squats x 5 reps
Shoulder Pass Throughs x 10 reps
Warm-Up: (AMRAP in 4 minutes)
20 Jumping Jacks
10 Jump to Ring Supports
20 Mnt Climbers
8 Ring Rows
Technique:
Review
– Burgener Warm Up
– Snatch
– Muscle Up Progressions
– CTB/Pull Up
– Ring Dips
WOD
AMRAP in 20 minutes
5 Snatches (95/65)
3 Muscle Ups
*Pack
AMRAP in 20 minutes
5 Snatches (75-95/55-65)
1 Muscle Ups or 3 CTB Pull Ups + 3 Ring Dips
*Pup
AMRAP in 20 minutes
5 Snatches (65-75/45-55)
3 Banded Pull Ups + 3 P-Bar Dips