Regionals Workout 5
Mobility WOD
Squat snatch prep
“Amanda”
9-7-5 reps for time of:
Level 3	Level 2	Level 1
Ring muscle-up	Bar muscle-up (band)	Pull-ups (band)
Squat snatch 60/43kg	Squat snatch	Knees to elbows
	Or super-set	Ring dips (band)
	Power snatch 45/30kg	Superset
	OH squat 45/30kg	Power snatch 30/20kg
		OH squat 30/20kg
Gymnastics WOD
5 Rounds for time:
15 Seconds left side plank hold
10 V Sit-up
15 Seconds left side plank hold
5 Hollow rock
8 Back extension
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