WOD 1/30

Skill Practice Warm Up:
5 rounds
30s of hollow rocks, 30 seconds rest

A. 21:00 EMOM
Min 1 – 2 Squat Snatch (or Power Snatch + OHS)
Min 2 – 40′ farmer carry (use dumbbells, kettlebells, or barbells if needed)
Min 3 – Rest
*Build up each set
*Snatch Weight Recorded

B. For Time
18 – 14 – 10 Jumping Chest-to-bar pull-ups
9 – 7 – 5 Hang power snatch + OHS or Squat snatch @ 95 / 65 / 35
*Time recorded

Scaling Guide:
– 5 – 8 minutes.
– Scale Up:
Amanda
9-7-5
Muscle-up
Squat Snatch @ 135/ 95

Optional ‘Cash Out’:
3 Rounds
4 Turkish get ups,
15 Russian kb swings

THIS SATURDAY – FEB 4th – IRON BROMANCE COMPETITION
Check It Out!