WARM UP
Coach's Stretch
OHS Mobility
200m Run
THEN:
2 RDS - Barbell Weight ONLY
4 Muscle Snatch
4 OHS
4 Drop Snatch
4 Snatch Balance
4 Hang Snatch
Skill / Strength
8 EMOM
Snatch Complex
1 Hang Snatch + OHS + Snatch
70-75% 1RM
WOD
MONDAY MONSTER MASH-UP
FOR TIME
200m Run
20 T2B
(scale: K2C)
20 Push Press
200m Run
15 Pull Ups
(scale: ring rows)
15 Front Squats
200m Run
10 C2B
(scale: jumping pull ups)
10 Thruster
200m Run
5 Ring MU
(scale: 10 Ring Dips or Box/Bench Dips)
5 Cluster
Rx: 115/85#
TC: 20 MINS
Post WOD Accessory:
50 Plank Marches
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