W.U.  5 Mins Practice anything or Stretch

Strength/Skill:  Snatch

  • Open Competitors:  Work through the variations of known snatch weights and movement for 17.3
  • Non-Open members:  Work through a progression for the WOD (Weight progressions on board)

W.O.D  21-15-9

  • Power Snatch (at established weight)
  • Athlete Choice or Ring Rows, Kipping Pullups, Chest to Bar Pullups

OPEN Competitors WOD:  2k Row LSD (Not for time)

Core:  7 Min AMRAP of

  • 10 x V-Up's
  • 10 x Weighted Russian Twists 50/35 DB
  • 10 x 4 Count Mountain Climbers