WOD204 - Wednesday, January 28th

RX

1. Warm-Up
AMRAP 5:00
10 Overhead Squats with PVC
10 Shoulder Dislocates with PVC
25 Stick Jumps Side-to-Side

2. Lift
Find a 1RM Snatch Complex
The Snatch Complex is:
Full Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat

3. MetCon
“13.1″
40 Burpees to a 6″ Target
30 Snatches 75/45lb
30 Burpees to a 6″ Target
30 Snatches 135/75lb
20 Burpees to a 6″ Target
30 Snatches 165/100
10 Burpees to a 6″ Target
AMRAP Snatches at 210/120

SCALED

1. Warm-Up
AMRAP 5:00
10 Overhead Squats with PVC
10 Shoulder Dislocates with PVC
25 Stick Jumps Side-to-Side

2. Lift
Skill: Hang Power Snatch + OHS

3. MetCon
For Max Reps
40 Burpees to a 6″ Target
30 Snatches 45/35lb
30 Burpees to a 6″ Target
30 Snatches 75/55lb
20 Burpees to a 6″ Target
30 Snatches 100/75lb
10 Burpees to a 6″ Target
AMRAP Snatches at 120/90lb

COMPETITION

4. Side Work
‘MisFit Muscle-up Test’
1-2-3-4-5-6-7-6-5-4-3-2-1
Unbroken Muscle-ups.