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