WOD188 - Tuesday, January 6th

RX

1. Warm-Up
5 Rounds
5 Pull-Ups
10 Squats
15 Double Unders

2. Lift
Snatch Complex 5×2
The Snatch Complex is: Full Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
All five sets between 80-90% of your 1RM
Drop and Reset after 1st “Rep”

3. MetCon
30-20-10
Thruster 75/55 lbs (RX+, 100/70lbs)
Box Jumps 24/20″
Do NOT drop the bar from overhead.

SCALED

1. Warm-Up
5 Rounds
5 Ring Rows
10 Squats
30 Single Unders

2. Lift
Skill: Hang Power Snatch + OHS 5×5

3. MetCon
30-20-10
DB Thruster
Step-Ups

COMPETITION

1. Side Work
5 Rounds
5min. Max Cal. AAB
5min. Rest