W.U.

4 Laps

  • 2 minute jump rope
  • Samson stretch
  • 15 Iron Cross
  • Shoulder Circuit 
  • 20 Toes To Bar

M.O.B.

  • 30 PVC Snatch grip Lock outs
  • 30 PVC Pipe Over head squat
  • 30 PVC High Pull start from mid shin Snatch grip
  • 30 Reg Bar or 15lb bar Full Snatch

W.O.D. Strength

30 Reps Close Grip Bench Press 135/45lbs

EMOM for 16 Minutes 

  1. 1 Squat Snatch then recover to hanging position to 1 Hang Squat Snatch

  2. *Start with the bar if successful 2 minutes in a row without a lot hurting oneself or others around you…you may add more weight that one is functional at.

Competitors Edge

  1. Muscle Up Progression