Warm-up
Movement Prep:
Upright row w/hold
Upright row to overhead
BN press/half squat/squat
Overhead squat
Snatch prep:
Deficit (on plates)
SGDL
Muscle snatch
Power snatch h/m/l
Snatch
Snatch (3-2-1 x3)
*There are 9 total sets.
**Increase weight each wave.
***Develop a focus throughout the warm-up that will best develop YOUR lift.
Metcon (Time)
150 dubs OR 10/15 cal bike
25 OHS 85/55
100 dubs or 7/12 cal bike
15 OHS
50 dubs or 5/9 cal bike
*Hit this one hard.
**Jumprope is rewarded with calm, cool, and collect demeanor. Stress and “speed” will cause mistakes.
***Sub dubs for Bike to preserve the stimulus. Spend 5m IMMEDIATELY post wod practicing DUBS. (Standing double, double single double, or attempts at linking them)