OVERVIEW

Today’s WOD is a 10 minute Amrap with snatches, overhead lunges, and some rope climbing. We’ll be looking for a medium weight bar that allows us to hang onto all sets unbroken, and a rope climb variation that challenges us.  With a short time domain and a relatively light weight on the bar, our goal is to step on the gas, and keep on it for the full duration. 

WARM-UP

Mobility

• Trap mash

• Lat roll

• PVC Pass thru

Warmup

• 30 sec work/15 sec rest

• Walking lunges 

• Banded external rotations

• Ring rows

• Mountain climbers

• Bar hang

• Plate GTO

Activation

• Rope climb technique 

• Burgener warmup

WOD

AMRAP 10

5 Power snatch

10 OH Lunges 

1 Rope climb

COOL DOWN

Forearms

Traps