Champagne and Noisemakers

PreHab: Scapular Activation

Warm-up: Rope Turns, Kip Swings, Overhead Squat Variations

Specific: Snatch Complex, Pull-up Variations

WOD: 

Rx: 3x AMRAP 5mins
50 Double Unders
15 P. Snatch @ 75/55#
10 Pull-ups

*rest 2mins after each round

Rx+: 3x AMRAP 5mins
65 Double Unders
15 P. Snatch @ 75/55#
10 C2B Pull-ups

*rest 2mins after each round

Option 1: 3x AMRAP 5mins
30 Double Unders
15 P. Snatch @ light weight
7 Pull-ups

*rest 2mins after each round

Option 2: 3x AMRAP 5mins
50-150 Single Unders
12 Hang P. Snatch @ light weight
7 Assisted Pull-ups or Ring Rows

*rest 2mins after each round

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