Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 NG OHS
Metcon (Time)
WupWOD
21-15-9
WBs
DUs
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
1 SqSn
3 sec pause at 2in, knee, mid-thigh, and full squat catch
increase weight throughout
Overhead Squat (1-1-1-1-1)
build up to 1 RM
EMOTM (10)
10 mins
Even – 30 s AMRAP TTB
Odd – 30 s AMRAP BJumps 24/20
work on speed and recoil
Metcon (Time)
Squatty Izzy
For time:
30 Squat snatch 135/95