WARM-UP

Banded Shoulders

-into- 3 sets:

• 5 Snatch Grip Deadlifts
• 4 Snatch High-pulls
• 3 Muscle Snatches
• 2 Power Snatches
• 3 Bar Rows
• 3 Low Bar Muscle Up transitions

WORKOUT PREP

2 sets:

• 3 Power Snatch (build in weight)
• 1 Bar Muscle Up

“OPEN 16. 3”

FIRE

7:00 AMRAP:

• 10 Power Snatch (35/25)
• 3 Bar Muscle Ups

WATER

• 6 Chest to Bar
• 30/20kg

EARTH

• 10 Dumbbell Snatch (light)
• 6 Jumping Pull Ups