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WARM UP:

Snatch warm up -3mins

10 Good mornings

10 Snatch press

10 Muscle snatch

MOBILITY:

Pistol of doom

Groin terror

Thoracic extensions

Overhead hang

MOTOR CONTROL:

Muscle up practice

WOD:

5 Rounds

1 Clean and jerk

10 Back squats

Rest 3mins

*Your score is the total weight lifted. Only add every lift made… If you miss your clean and jerk or a squat then the number doesn’t get added.

e.g

1 Clean and jerk @ 100kg

+

10 Back squats @ 110kg

=

1200kg for that round. Your score will be the total of all rounds

 

f.Squat