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Fitness – Performance 

A.  Take 20 Minutes to establish a Max Effort Snatch 

B.  11.4 Open WOD 

10 Min AMRAP 

60 x Bar Facing Burpees (Laterals are ok as well) 

30 x OHS @ 120lb/90lb 

10 x Muscle-ups or 30 x Pull-ups 

Sport 

A.  Establish the heaviest UB set of TNG Snatches x 10 

B.  11.4 Open WOD 

10 Min AMRAP 

60 x Bar Facing Burpees 

30 x OHS @ 120lb/90lb 

10 x Muscle-ups 

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