Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

 

Warm up:

400m run

3 Rounds with Bar: 

3 snatch pulls from knees

3 power snatch from knees

3 OHS

3 squat Snatch  

 

WOD: 17.3

 

WORKOUT 17.3 RX’d

Prior to 8:00,

complete: 3 rounds of:

6 chest-to-bar pull-ups6 squat snatches (95 / 65 lb.)

 

Then, 3 rounds of:7 chest-to-bar pull-ups5 squat snatches (135 / 95 lb.)

 

*Prior to 12:00, 3 rounds of:

8 chest-to-bar pull-ups4 squat snatches (185 / 135 lb.)

 

*Prior to 16:00, 3 rounds of:9 chest-to-bar pull-ups3 squat snatches (225 / 155 lb.)

 

*Prior to 20:00, 3 rounds of:10 chest-to-bar pull-ups2 squat snatches (245 / 175 lb.)

 

Prior to 24:00, 3 rounds of:

11 chest-to-bar pull-ups1 squat snatch (265 / 185 lb.)*If all reps are completed, time cap extends by 4 minutes.

 

Scaled: (Ages 16-54)Jumping chin-over-bar pull-upsSquat snatches or power snatches with overhead squats permitted.

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

 

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