08.02.22

PART A
Every 1:30 for 12 mins: Snatches, Overhead Squats, and Hang Snatches
1 Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat

PART B
wod
“Pillars of Hercules”
2 rounds for time of:
11 Bar Muscle-ups
11 Devil Press, 22.5/15
22 Toes-to-bars
Single Arm Dumbbell Overhead Walking Lunge, 22.5/15, 100 ft*

Time domain: 12-15 mins
Time cap: 18 mins

*100ft=30m

Scale Version
2 rounds for time of:
22 Pull-ups
11 Devil Press, pick load
22 Toes-to-bars/Knee-to-chest
24 DB/KB Lunges


PART C
Accessories
3/4 Rounds of:
10L/10R B-stance Dual Dumbbell Deadlift
5L/5R Medball Spider planks