warm up / movement prep

  • pull up progressions
    • 10 kips
    • 5 strict pull ups
    • 3 kipping pull ups w/pause @ top of pull up
  • snatch
    • empty barbell warm up
    • 3 x 3 : build higher than WOD weight.

15-min amrap

  • 5 burpee pull ups
  • 100m run
  • 10 burpee pull ups
  • 100m run
  • 15 burpee pull ups
  • 100m run
  • …..follow this pattern until time expires.

at 15:00 – 20:00

max out snatch