Prepping for Murph the next couple weeks. Pull ups, push ups and squat will be part of the warm ups and wod
Warm up
6 minute amrap of 5 pull ups, 10 push ups, 15 squats

Snatch Barbell warm up

Strength- This will be a little tougher than it looks with the pull ups in it
16 EMOM
Even Minutes 3 Power snatches from the floor working up to and past your working weight for the wod
Odd minutes- 5 strict pull ups (scale to kipping)


AMRAP 11 Minutes
2 Deficit HSPU 4/2″
2 Power Snatch 135/95lbs
4 Deficit HSPU 4/2″
4 Power Snatch 135/95lbs
6 Deficit HSPU 4/2″
6 Power Snatch 135/95lbs
8 Deficit HSPU 4/2″
8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2. One round is 40 reps.
Score is total reps
Deficit HSPU: Remove/Reduce Deficit or Scale to Deficit Push Ups/Push Ups
Scaling
Power Snatch: Singles are OK, but we want athletes able to move the bar steadily for the entire 11 minutes. Target percentage is 60% or less

Goal
Target Score: 2 Full Rounds (80 reps)
Firebreather Score: 3 Full Rounds+ (120 reps)