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“Tyrannosaurus Flex” – Wednesday 7/10

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Warm UP
Dynamic into :
1) Snatch pull from mid thigh, knees, then high hang
2) Muscle Snatch
3) OH lunge left, OH lunge right
4) Snatch-grip Push Press (behind the neck)
5) Snatch Deadlift to mid-thigh + Snatch
6) Power Snatch

WOD
For Time:
100 Snatch (75/55#)
*Every minute on the minute including the start, perform 1 Rope Climb (15′).

Level 2:
For Time:
100 Snatch (55/45#)
*Every minute on the minute including the start, perform 1 Rope Climb (2-3 Pulls).

Level 1:
For Time:
100 Snatch (45/35#)
*Every minute on the minute including the start, perform 1 Pull-to-stand/ Wall Climb

Rope Subs:
* 5 Strict Pull-ups
* 7 Strict Ring Rows with both hands holding on to same ring
* 3 heavy Dumbbell Rows

Mid-Line:
3 Rounds:
200m Double DB Overhead Walk (20/10#)
35 GHD Sit-ups or Banded Sit-ups