"ITS ALL ABOUT THAT PULL"
SNATCH PRACTICE & WARM UP DRILLS
FOR TIME: 16 MIN TC
16 T2B / K2E / KR
16 SNATCHES
16 C2B PULL UPS
12 CAL ROW
10 BMU / JUMPING BMU
12 CAL ROW
16 C2B PULL UPS
16 SNATCHES
16 T2B / K2E / KR
RxD+ (55/42.5)
RxD (45/35)
SCALED (35/25)
FINISHER - MAX EFFORT
30/25/20 AD CALS
X 3 SETS - 2 MINS REST BETWEEN
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca