Group: Warm-up Lifts / Determine who’s going first and second. / Explain ROM
First heat goes at 20 to 25 past the start of class
WoD: 17.3
Notes: Go in 2 heats, judge one, perform the other. Scaled and Beginner will do jumping chin above bar pull-ups instead of C2B. Start 6” below the bar from top of head. You can preload a second bar or enlist a bar-tender to help! Rx: Squat snatches must be “smooth”. All other divisions can do power snatch and OHS… Hip crease still must be below knee!
Prior to 8:00, complete:
3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Scaled(45/35) Beginner (35/15) Please use technique bars with weights on them for this round, if necessary.
Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) Scaled (75/55) Beginner (45/35)
*Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) Scaled (95/65) Beginner (75/55)
*Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) Scaled (115/75) Beginner (75/45)
*Prior to 20:00, 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Scaled (135/95) Beginner (115/75)
Prior to 24:00, 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) Scaled (155/105) Beginner (135/95)
*If all reps are completed, time cap extends by 4 minutes.
MOB: Roll Posterior, Quads, Lats