MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 OHS. 4 BTN Press. 3 Snatch Balance. 2 hang snatch. 1 snatch from mid-shin. (PVC or BB ok)
R: Snatch. One arm KB power snatch.
S: 5 rounds: Every 3:00. 3 position squat snatch. 1 from the high hang + 1 from the hang + 1 from the floor (BACK TIGHT. DROP THOSE HIPS AT THE START. BIG CHEST!)
C: AMRAP in 8:00 of:
Buy In: :60 BB OHS sit. (Compare to last week’s feeling.)
AMRAP in remaining time:
6 one arm KB power snatch/alternating arms 70/53
7 C2B pullups
LIII: Max C2B pullups in :30
LII: Weight of choice. Pullup subs of choice in :30.
LI: 1 arm RKB swing. 6 swings per arm. 7 ring rows.
PWMOB: Hip Flexors on wall. Lax ball in C/S/B/Forearms/G/Traps. Pigeon Pose.
Chisel:
S: 5 rounds. Every 3:00 perform 5 KB snatch/arm at weight of choice.
C: Same.
Advanced: Ring or Bar Muscle Up (No Press out)
Endurance: 7 strict pullups
M2B:
S: 5 rounds. Every 3:00 perform Max 1 arm KB swing right arm for :15. Max 1 arm KB swing left arm for :15
C: AMRAP in 8:00 of:
Buy In: :60 squat sit
In remaining time, AMRAP of:
7 RKB swing at weight of choice
7 ring rows