Monday

Beast River Fitness – WOD

Warm-up

Warm-up (No Measure)

Ring Warm-up:

1-3 L-Sit Ring Pull-up / Ring Row to chest (seated or hanging)

1-3 Russian Push-up / Diamond Push-ups

3+1: 3 RMU Transition (feet supported) + 1Jump to Support

Snatch Complex (1-1-1-1-1-1)

E:90 x 6 Rnds

2 Hang Power Snatch

1 Squat Snatch (floor)

– Build to a Med/Heavy complex minimizing misses.

Metcon (AMRAP – Reps)

Every :30 for 8min (:20 work / :10 rest)

a1) P. Snatch (95/65, 45/35)

a2) OHS

b1) Ring Pull-ups

b2) Ring Dips

RX+: 135/95

Muscle Up + Ring Dips
– Athletes should be able to hold onto the BB for the P. Snatch & OHS.

– Rest after complete sets to be able to go unbroken on BB complex.

– Aim for consistency among reps

– Athletes should take a few seconds.