WOD Friday March 15th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 1 round of:
Inch Worm + Push Ups x 4 reps
KB SDHP x 6 reps
Ring Row x 8 reps

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps
– Power Snatch x 5 reps

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

2 rounds (Building to Workout Weight)
5 Power Snatch
4 Bar Facing Burpees
– Rest 1 minute –
1-5 Bar Muscle Up/CTB/Pull Up
4 Bar Facing Burpee
– Rest 90 seconds –

WOD

“19.4”

For time: (12 minute cap)
3 rounds of:
10 Power Snatch (95/65)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees

*Pack
3 rounds of:
10 Power Snatch (75/55)
12 Bar Facing Burpees
3 rounds of:
10 CTB Pull Ups
12 Bar Facing Burpees
*Pup
3 rounds of:
10 Power Snatch (65/45)
12 Bar Facing Burpees
3 rounds of:
10 Pull Ups
12 Bar Facing Burpees