AMRAP 5

16 DB Snatch 

8 Toes to Bar 

4 Box Jumps (30/24)

Rest 2 Minutes 

AMRAP 5 

16 DB Snatch

6 Chest to Bar Pull Ups 

4 Box Jumps (30/24)

Rest 2 Minutes 

AMRAP 5

16 DB Snatch 

4 Bar Muscle Ups 

4 Box Jumps (30/24)

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The predominant movement here is the DB Snatch, you will be doing a lot of these. Maximize the leg drive and save your pull! The work on the rig and your ability to maintain unbroken sets will make or break the rest of the WOD.

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SUGGESTED WARM UP:

  1. 10 DB Deadlifts (hands on each head) + 5 Press Ups (slow) – 2x
  2. Stretch / Mobilize hamstrings
  3. 5 Single Leg DB DL – each leg – 2x
  4. 5 Scap Pull Ups + 5 Scap Push Ups + 2 Strict Pull Ups – 2x
  5. Stretch and mobilize thoracic
  6. :10 on / :10 off: Box Jumps – 3 sets

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