Tuesday, April 25, 2023

Strength
Every 1:30, 6 Sets
1-3) 2 Muscle Snatch + 1 Power Snatch (↑, start at 40-45% 1RM Snatch)
4-6) 2 Power Snatch (↑ to Metcon Weight)

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
16 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +4 Bar Muscle-Ups)
8 Power Snatches (155/105) (FX: 115/80) (RX+: 185/125)
*20:00 Cap

Post-WOD Cooldown
Elbow Supported External Rotation 3×15/15
1:00/1:00 Lacrosse Ball Shoulders