WOD
PH:
Shoulder Prep
Monster Walks
A:
Barbell Snatch Complex
Pull-up Progression
Hang Squat Snatch (3-3-2-2-2-2-2-2)
Choose one or the other based on ability
Hang Power Snatch + Overhead Squat (3-3-2-2-2-2-2)
Choose one or the other based on ability
RX: Metcon (Time)
21-15-9
Overhead Squat @60-65%
Pull-ups
RX+: Metcon (Time)
21-15-9
Overhead Squat @ 60-65%
C2B Pull-ups
O1: Metcon (Time)
21-15-9
Overhead Squat
Pull-ups (rings or assisted)
O2: Metcon (Time)
15-12-9
Overhead Squat
Ring Rows